It's almost the end of the week...Here are six yummy recipes to help you through the day, including Hearty Reuben Soup and Vietnamese Pho. Enjoy!
JALAPENO BROCCOLI
Recipe Yield: Yield: 4 to 5 servings
Source: America's Everyday Diabetes Cookbook
Book Title: America's Everyday Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/jalapeno-broccoli
Ingredients
1 teaspoon salt, optional
1 head broccoli, trimmed and separated into spears
1 tablespoon balsamic vinegar
2-3 tablespoons olive oil
2 fresh jalapeno peppers, thinly sliced (with or without seeds, depending on desired hotness)
1/4 cup toasted pine nuts
Few sprigs fresh coriander or parsley, chopped
Directions
Bring a pot of water to the boil and add optional salt. Add the broccoli spears and boil over high heat for 3 to 5 minutes (depending on desired tenderness).
Drain and transfer broccoli to bowl of ice cold water for 30 seconds. Drain and lay out the cooked spears decoratively on a presentation plate. Drizzle evenly with balsamic vinegar.
In a small frying pan, heat olive oil over medium heat for 30 seconds. Add sliced jalapeno peppers (with seeds, if using) and stir-fry for 2 to 3 minutes until softened.
Take peppers with all the oil from the pan, and distribute evenly over the broccoli. Garnish with pine nuts and herbs.
Nutritional Information Per Serving: Calories: 142; Fat: 9 g; Fiber: 6 g; Sodium: 206 mg; Protein: 8 g; Carbohydrates: 14 g
Diabetic Exchanges: 2 Vegetable, 1/2 Lean Meat, 1-1/2 Fat
BROCCOLI SALAD WITH PEANUT DRESSING
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing
This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”
Ingredients
4 cups broccoli florets
1 medium red bell pepper, cut in thin strips, about 1 cup
1/3 cup red onion, cut in thin crescents
3 Tbsp. smooth peanut butter, natural and unsweetened
2 tsp. roasted sesame oil
1-2 Tbsp. rice vinegar
2 Tbsp. fresh lime juice
1 Tbsp. reduced-sodium soy sauce
2 tsp. agave syrup
Pinch of salt
Ground black pepper
Red pepper flakes, optional
Directions
Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.
In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.
Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g
HEARTY REUBEN SOUP
This recipe begins, “A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.”
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 up canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
PUMPKIN ROLL
Recipe Yield: Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/pumpkin-roll.
Ingredients
Cake Ingredients:
3 eggs
1 cup Equal Spoonful or Granulated*
1 cup canned pumpkin
1 teaspoon lemon juice
1 cup self-rising flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
Filling Ingredients:
4 ounces reduced-fat cream cheese, softened
1-1/2 to 2 cups light whipped topping, thawed, if frozen
2 tablespoons Equal Spoonful or Granulated** (or to taste)
* May substitute 24 packets Equal sweetener
** May substitute 3 packets Equal sweetener
Directions
For Cake, beat eggs and 1 cup Equal for 5 minutes in mixing bowl on medium speed of mixer.
Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined.
Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350F oven 5 to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end.
Chill in refrigerator until completely cool.
For Filling, beat cream cheese, whipped topping and 2 tablespoons Equal in mixing bowl on medium speed of mixer until smooth and spreadable.
Unroll pumpkin roll and spread with filling. Re-roll. Cover and refrigerate until ready to serve. Slice cake into pinwheels.
Nutritional Information Per Serving: Calories: 159; Fat: 6 g; Sodium: 341 mg; Cholesterol: 87 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 starch, 1 fat
POLENTA CAPRESE BURGERS
Recipe Yield: Makes 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/polenta-caprese-burgers.
Ingredients
1-1/2 pounds 95% lean ground beef
2/3 cup balsamic vinegar
1 package (16 to 18 ounces) refrigerated prepared polenta, cut into 8 slices
2 tablespoons olive oil
Salt and pepper
1 package (8 ounces) fresh mozzarella cheese, cut into 8 slices
2 medium tomatoes, cut into 4 slices each
Thinly sliced fresh basil
Directions
Bring vinegar to a boil in 2-quart saucepan. Reduce heat; simmer, uncovered, 9 to 10 minutes or until reduced to 1/3 cup. Set aside.
Meanwhile lightly shape ground beef into eight 1/2-inch thick patties.
Brush polenta slices with oil. Place patties in center of grid over medium, ash-covered coals. Grill patties, uncovered, 11 to 12 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning burgers occasionally and basting with 2 tablespoons reduced vinegar after turning. Arrange polenta around patties; grill 11 to 12 minutes (for gas, grill 9 to 10 minutes) or until heated through, turning once. Season burgers with salt and pepper, as desired.
For each serving, layer 1 each polenta slice, burger, mozzarella slice and tomato slice. Drizzle with remaining vinegar and sprinkle with basil, as desired.
Note: Prepared balsamic syrup, available in large supermarkets and specialty food stores, may be substituted for balsamic reduction.
Notes:
Ditch the bun and have some fun with this Italian inspired recipe for Polenta Caprese Burgers.
Nutritional Information Per Serving: Calories: 271; Fat: 1 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 391 mg; Cholesterol: 57 mg; Protein: 28 g; Carbohydrates: 17 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
Showing posts with label Vietnamese Pho. Show all posts
Showing posts with label Vietnamese Pho. Show all posts
Thursday, April 9, 2020
Friday, May 31, 2019
Friday Recipes
It's finally Friday, time to get ready for the weekend. Today's six recipes, including Moroccan Spiced Turkey Burger and Balsamic Marinated Steak & Asparagus, are perfect for helping you through the weekend. Enjoy!
BLUEBERRY CHEESECAKE BARS
Yield: Serves: 20
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-cheesecake-bars.
Ingredients
1-1/4 cups graham cracker crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced fat cream cheese, softened
2/3 cup Splenda No Calorie Sweetener, Granulated
2 large eggs
1/3 cup reduced-fat sour cream
2 teaspoons vanilla extract
3/4 cup fresh or frozen blueberries
1/4 cup reduced-sugar apricot preserves
1 tablespoon water
Directions
Preheat oven to 350 degrees F. Spray an eight-inch square pan with vegetable cooking spray. Set aside.
Combine graham cracker crumbs, Splenda Granulated Sweetener, and butter, mixing well. Firmly press mixture evenly in bottom of prepared pan. Bake 5 minutes. Remove from oven; set aside.
Beat cream cheese at medium speed with an electric mixer until smooth. Gradually add Splenda Granulated Sweetener, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating just until blended. Gently stir in blueberries. Pour mixture into prepared pan.
Bake for 30 to 35 minutes, or until firm. Remove from oven and cool on a wire rack for 30 minutes. Cover and chill 2 hours.
Topping Directions: Combine apricot preserves and water in a small saucepan. Cook over medium heat, stirring constantly until jam melts. Spread over filling; cut into bars.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 3.5 g; Sodium: 110 mg; Cholesterol: 40 mg; Protein: 3 g; Carbohydrates: 8 g; Sugars: 3 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
BALSAMIC MARINATED STEAK & ASPARAGUS
Recipe Yield: Makes 4 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/balsamic-marinated-steak-asparagus.
Ingredients
4 beef round (sirloin) tip side steaks, cut 1 inch thick (about 8 ounces each)
1 pound fresh asparagus
1/2 teaspoon salt
1/8 teaspoon pepper
Marinade:
2/3 cup prepared balsamic vinaigrette
2 tablespoons Dijon-style mustard
Directions
Combine marinade ingredients in small bowl. Remove and reserve 2 tablespoons. Place beef steaks and remaining marinade in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours.
Place asparagus in shallow microwave-safe dish; add 1/2 cup water. Cover and microwave on HIGH 3 to 6 minutes or until crisp-tender. Drain asparagus. Add reserved 2 tablespoons marinade to asparagus; turn to coat. Set aside.
Remove steaks from marinade; discard marinade. Place steaks on grid over medium, ash-covered coals. Grill, covered, 12 to 14 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) for medium rare (145F) doneness, turning once. (Do not overcook.)
During last 3 minutes of grilling, arrange asparagus on grid around steaks; grill 2 to 3 minutes, turning once. Season steaks and asparagus with salt and pepper.
Nutritional Information Per Serving: Calories: 366; Fat: 14 g; Saturated Fat: 4 g; Fiber: 2.5 g; Sodium: 591 mg; Cholesterol: 149 mg; Protein: 52 g; Carbohydrates: 7 g
MOROCCAN SPICED TURKEY BURGER
Recipe Yield: Makes 4 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.
Ingredients
2 cups red and yellow cherry tomatoes
oil for drizzling
1 small red onion, peeled and cut into 4 even circular slices
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 teaspoon ground cumin
3 (6-inch) whole wheat pita bread rounds, halved and split
1/2 teaspoon ground cinnamon
1 cup baby arugula
1 teaspoon paprika
3 cloves garlic, minced
1/2 cup fat-free plain yogurt
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
1-1/2 tablespoons lemon juice
Directions
Preheat grill for medium-high heat. Heat oven to 450.
Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.
In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.
In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g
BAKED CHICKEN TENDERS
This recipe begins, “Make healthier chicken tenders at home using common corn flake crumbs, spices and herbs. These are also great for game day and kids love them! The nutritional information is for the chicken thigh version. If using chicken breast, the fat content will be reduced to about 3 total grams.”
Source: USDA; CNPP
Recipe Yield: 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipe/baked-chicken-tenders.
Ingredients
1 pound chicken thighs or breast, boneless, skinless
1 cup cereal crumbs, cornflake type
1/2 teaspoon Italian herb seasoning
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 teaspoon paprika
Directions
Preheat oven to 400 degrees.
Lightly grease a cooking sheet.
Cut chicken into bite-sized pieces.
Place cornflakes in plastic bag and crush by using a rolling pin.
Add remaining ingredients to the crushed cornflakes. Close bag tightly and shake until blended.
Add a few of the chicken pieces at a time to crumb mixture and shake until evenly coated.
Place chicken pieces on cooking sheet so they are not touching.
Bake until golden brown, about 12-14 minutes.
Serve hot.
Nutritional Information Per Serving: Calories: 141; Fat: 5 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 344 mg; Cholesterol: 84 mg; Protein: 17 g; Carbohydrates: 7 g; Sugars: 1 g
BLUEBERRY CHEESECAKE BARS
Yield: Serves: 20
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-cheesecake-bars.
Ingredients
1-1/4 cups graham cracker crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced fat cream cheese, softened
2/3 cup Splenda No Calorie Sweetener, Granulated
2 large eggs
1/3 cup reduced-fat sour cream
2 teaspoons vanilla extract
3/4 cup fresh or frozen blueberries
1/4 cup reduced-sugar apricot preserves
1 tablespoon water
Directions
Preheat oven to 350 degrees F. Spray an eight-inch square pan with vegetable cooking spray. Set aside.
Combine graham cracker crumbs, Splenda Granulated Sweetener, and butter, mixing well. Firmly press mixture evenly in bottom of prepared pan. Bake 5 minutes. Remove from oven; set aside.
Beat cream cheese at medium speed with an electric mixer until smooth. Gradually add Splenda Granulated Sweetener, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating just until blended. Gently stir in blueberries. Pour mixture into prepared pan.
Bake for 30 to 35 minutes, or until firm. Remove from oven and cool on a wire rack for 30 minutes. Cover and chill 2 hours.
Topping Directions: Combine apricot preserves and water in a small saucepan. Cook over medium heat, stirring constantly until jam melts. Spread over filling; cut into bars.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 3.5 g; Sodium: 110 mg; Cholesterol: 40 mg; Protein: 3 g; Carbohydrates: 8 g; Sugars: 3 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
BALSAMIC MARINATED STEAK & ASPARAGUS
Recipe Yield: Makes 4 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/balsamic-marinated-steak-asparagus.
Ingredients
4 beef round (sirloin) tip side steaks, cut 1 inch thick (about 8 ounces each)
1 pound fresh asparagus
1/2 teaspoon salt
1/8 teaspoon pepper
Marinade:
2/3 cup prepared balsamic vinaigrette
2 tablespoons Dijon-style mustard
Directions
Combine marinade ingredients in small bowl. Remove and reserve 2 tablespoons. Place beef steaks and remaining marinade in food-safe plastic bag; turn steaks to coat. Close bag securely and marinate in refrigerator 15 minutes to 2 hours.
Place asparagus in shallow microwave-safe dish; add 1/2 cup water. Cover and microwave on HIGH 3 to 6 minutes or until crisp-tender. Drain asparagus. Add reserved 2 tablespoons marinade to asparagus; turn to coat. Set aside.
Remove steaks from marinade; discard marinade. Place steaks on grid over medium, ash-covered coals. Grill, covered, 12 to 14 minutes (over medium heat on preheated gas grill, 13 to 14 minutes) for medium rare (145F) doneness, turning once. (Do not overcook.)
During last 3 minutes of grilling, arrange asparagus on grid around steaks; grill 2 to 3 minutes, turning once. Season steaks and asparagus with salt and pepper.
Nutritional Information Per Serving: Calories: 366; Fat: 14 g; Saturated Fat: 4 g; Fiber: 2.5 g; Sodium: 591 mg; Cholesterol: 149 mg; Protein: 52 g; Carbohydrates: 7 g
MOROCCAN SPICED TURKEY BURGER
Recipe Yield: Makes 4 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/moroccan-spiced-turkey-burger.
Ingredients
2 cups red and yellow cherry tomatoes
oil for drizzling
1 small red onion, peeled and cut into 4 even circular slices
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1 teaspoon ground cumin
3 (6-inch) whole wheat pita bread rounds, halved and split
1/2 teaspoon ground cinnamon
1 cup baby arugula
1 teaspoon paprika
3 cloves garlic, minced
1/2 cup fat-free plain yogurt
1 tablespoon chopped fresh cilantro
1 tablespoon chopped fresh parsley
1-1/2 tablespoons lemon juice
Directions
Preheat grill for medium-high heat. Heat oven to 450.
Place cherry tomatoes on parchment paper baking sheet and lightly drizzle with oil. Roast 6 minutes or until tomatoes blister. Grill onion 5 to 6 minutes or until slightly charred and tender turning once. Remove from grill and reserve.
In large bowl, combine turkey, cumin, paprika, cinnamon and garlic; mix well. Portion turkey into 4 patties. Cook burgers as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer. Let burgers rest 5 minutes before cutting into quarters.
In small bowl, combine yogurt, cilantro, parsley and lemon juice; mix well. To serve, place burger inside pita bread half. Add onions, tomatoes and baby arugula. Drizzle yogurt sauce in each pita.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 240; Fat: 2.5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 250 mg; Cholesterol: 60 mg; Protein: 32 g; Carbohydrates: 24 g; Sugars: 5 g
BAKED CHICKEN TENDERS
This recipe begins, “Make healthier chicken tenders at home using common corn flake crumbs, spices and herbs. These are also great for game day and kids love them! The nutritional information is for the chicken thigh version. If using chicken breast, the fat content will be reduced to about 3 total grams.”
Source: USDA; CNPP
Recipe Yield: 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipe/baked-chicken-tenders.
Ingredients
1 pound chicken thighs or breast, boneless, skinless
1 cup cereal crumbs, cornflake type
1/2 teaspoon Italian herb seasoning
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1 teaspoon paprika
Directions
Preheat oven to 400 degrees.
Lightly grease a cooking sheet.
Cut chicken into bite-sized pieces.
Place cornflakes in plastic bag and crush by using a rolling pin.
Add remaining ingredients to the crushed cornflakes. Close bag tightly and shake until blended.
Add a few of the chicken pieces at a time to crumb mixture and shake until evenly coated.
Place chicken pieces on cooking sheet so they are not touching.
Bake until golden brown, about 12-14 minutes.
Serve hot.
Nutritional Information Per Serving: Calories: 141; Fat: 5 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 344 mg; Cholesterol: 84 mg; Protein: 17 g; Carbohydrates: 7 g; Sugars: 1 g
Thursday, May 30, 2019
Thursday Recipes
Today's yummy offerings include Fajita Turkey Burgers and Vietnamese Pho. Enjoy!
BUTTERSCOTCH OATMEAL COOKIES
Recipe Yield: Yield: about 4 dozen cookies; Serving size: 1 cookie
View this online at https://diabeticgourmet.com/diabetic-recipe/butterscotch-oatmeal-cookies.
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package)
Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture. Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Fat: 7 g; Sodium: 90 mg; Cholesterol: 20 mg; Protein: 1 g; Carbohydrates: 16 g
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
FAJITA TURKEY BURGER
Recipe Yield: Makes 5 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/fajita-turkey-burger.
Ingredients
1/2 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon crushed red pepper flakes
1 teaspoon paprika
salt and freshly ground pepper, if desired
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup salsa, drained
3/4 cup cilantro, divided
2 onions, sliced
1 green bell pepper, sliced
1 red bell pepper, sliced
Wholly Guacamole classic or spicy dip, if desired
Wholly Guacamole salsa, if desired
5 reduced-calorie hamburger buns, split
1/3 cup shredded reduced-fat Monterey Jack cheese
Directions
In small bowl, combine cumin, garlic powder, chili powder, red pepper flakes, paprika and salt and pepper, if desired.
Mix ground turkey, half of spice mixture, drained salsa, and 1/2 cup cilantro; form into 5 (1/2-inch thick) patties. Lightly spray patties with cooking spray. Place patties in skillet over medium-high heat. Cook 17 to 19 minutes, turning occasionally. Always cook to well done, 165F as measured by a meat thermometer.
Meanwhile, coat large skillet with cooking spray. Cook onions, bell peppers and remaining spice mixture over medium-high heat 5 to 7 minutes, stirring occasionally. Stir in remaining 1/4 cup cilantro.
To assemble burgers, spread guacamole and salsa, if desired, on buns. Place burgers, cheese and vegetable mixture on buns.
Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 260; Fat: 7 g; Saturated Fat: 3.5 g; Fiber: 4 g; Sodium: 410 mg; Cholesterol: 60 mg; Protein: 29 g; Carbohydrates: 23 g; Sugars: 5 g
ALMOND BERRY MUFFINS
Recipe Yield: Yield: 12 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-berry-muffins.
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F. Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Notes:
Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.
Nutritional Information Per Serving: Calories: 190; Fat: 9 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 5 g; Carbohydrates: 23 g; Sugars: 8 g
ASIAN SESAME SLAW
Recipe Yield: Yield: 8 servings.Serving Size: 1/2 cup
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View online at https://diabeticgourmet.com/diabetic-recipe/asian-sesame-slaw.
Ingredients
Salad:
1/2 small head of green cabbage, thinly sliced or grated
1/2 small head of red cabbage, thinly sliced or grated
6 green onions, sliced diagonally
1 large carrot, peeled and coarsely grated
1 Tbsp sesame seeds, white or black, toasted
Dressing:
1/3 cup seasoned rice vinegar
1/4 cup canola oil
1 large clove garlic, minced
1 tsp grated fresh ginger
1 tsp sodium-reduced soy sauce
1 tsp sesame oil
Directions
In a large bowl, combine both cabbages, onion, carrot and sesame seeds.
Prepare dressing by shaking together rice vinegar, canola oil, garlic, ginger, soy sauce and sesame oil.
Pour dressing over salad, toss and refrigerate before serving. Ideally, allow to stand in fridge for an hour or more to allow flavours to mellow. Re-toss before serving.
Notes:
Much lighter than a classic coleslaw, this colorful salad offers tangy flavor and crunch. Enjoy as an accompaniment to grilled fish, chicken, tofu or pork.
Nutritional Information Per Serving: Calories: 100; Fat: 8 g; Saturated Fat: 0.5 g; Fiber: 3 g; Sodium: 170 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 4 g
BUTTERSCOTCH OATMEAL COOKIES
Recipe Yield: Yield: about 4 dozen cookies; Serving size: 1 cookie
View this online at https://diabeticgourmet.com/diabetic-recipe/butterscotch-oatmeal-cookies.
Ingredients
1-1/4 cups all-purpose flour
1 teaspoon baking soda
1/2 teaspoon ground cinnamon
1/2 teaspoon salt
1 cup (2 sticks) butter or margarine, softened
1/3 cup Splenda Sugar Blend for Baking
3/4 cup packed brown sugar
2 large eggs
1 teaspoon vanilla extract or grated peel of 1 orange
3 cups quick or old-fashioned oats
1 2/3 cups (11-ounce package)
Nestle Toll House Butter-scotch Flavored Morsels
Directions
Preheat oven to 375F.
Combine flour, baking soda, cinnamon and salt in small bowl. Beat butter, sugar blend, brown sugar, eggs and vanilla extract in large mixer bowl. Gradually beat in flour mixture. Stir in oats and morsels. Drop by rounded tablespoon onto ungreased baking sheets.
Bake 7 to 8 minutes for chewy cookies, 9 to 10 minutes for crisp cookies. Cool on baking sheets 2 minutes; remove to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 130; Fat: 7 g; Sodium: 90 mg; Cholesterol: 20 mg; Protein: 1 g; Carbohydrates: 16 g
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
FAJITA TURKEY BURGER
Recipe Yield: Makes 5 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/fajita-turkey-burger.
Ingredients
1/2 teaspoon ground cumin
1 teaspoon garlic powder
1 teaspoon chili powder
1 teaspoon crushed red pepper flakes
1 teaspoon paprika
salt and freshly ground pepper, if desired
1 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup salsa, drained
3/4 cup cilantro, divided
2 onions, sliced
1 green bell pepper, sliced
1 red bell pepper, sliced
Wholly Guacamole classic or spicy dip, if desired
Wholly Guacamole salsa, if desired
5 reduced-calorie hamburger buns, split
1/3 cup shredded reduced-fat Monterey Jack cheese
Directions
In small bowl, combine cumin, garlic powder, chili powder, red pepper flakes, paprika and salt and pepper, if desired.
Mix ground turkey, half of spice mixture, drained salsa, and 1/2 cup cilantro; form into 5 (1/2-inch thick) patties. Lightly spray patties with cooking spray. Place patties in skillet over medium-high heat. Cook 17 to 19 minutes, turning occasionally. Always cook to well done, 165F as measured by a meat thermometer.
Meanwhile, coat large skillet with cooking spray. Cook onions, bell peppers and remaining spice mixture over medium-high heat 5 to 7 minutes, stirring occasionally. Stir in remaining 1/4 cup cilantro.
To assemble burgers, spread guacamole and salsa, if desired, on buns. Place burgers, cheese and vegetable mixture on buns.
Always cook to an internal temperature of 165F.
Nutritional Information Per Serving: Calories: 260; Fat: 7 g; Saturated Fat: 3.5 g; Fiber: 4 g; Sodium: 410 mg; Cholesterol: 60 mg; Protein: 29 g; Carbohydrates: 23 g; Sugars: 5 g
ALMOND BERRY MUFFINS
Recipe Yield: Yield: 12 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-berry-muffins.
Ingredients
2-1/4 cups whole grain or wheat pastry flour
4 teaspoons baking powder
1/4 cup ground flaxseed
1/2 teaspoon salt
2/3 cup fresh blueberries
2/3 cup fresh raspberries
1 cup 2% milk
2 eggs
1/3 cup Splenda Sugar Blend
1/3 cup canola oil
1 teaspoon almond extract
Directions
Preheat oven to 400 degrees F. Line a 12-cup muffin pan with paper liners.
In a large bowl, combine flour, baking powder, flaxseed, and salt. Whisk to mix. Add berries and stir to coat.
In another bowl, combine milk, eggs, Splenda Sugar Blend, oil, and almond extract. With a fork, beat until smooth.
Pour egg mixture into berry mixture and gently mix with a fork to moisten the dry ingredients. Don’t overmix (a few lumps in the batter are normal). Dollop 1/3 cup of batter into each of the prepared muffin cups.
Bake for 20 to 24 minutes, or until a wooden pick inserted into the center of a muffin comes out clean. Let stand for 5 minutes on a rack before serving.
Notes:
Fresh berries, nutty whole grains, and chewy flaxseeds combine for a delicious, lightly-sweetened muffin with a delightful texture.
Nutritional Information Per Serving: Calories: 190; Fat: 9 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 280 mg; Cholesterol: 35 mg; Protein: 5 g; Carbohydrates: 23 g; Sugars: 8 g
ASIAN SESAME SLAW
Recipe Yield: Yield: 8 servings.Serving Size: 1/2 cup
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View online at https://diabeticgourmet.com/diabetic-recipe/asian-sesame-slaw.
Ingredients
Salad:
1/2 small head of green cabbage, thinly sliced or grated
1/2 small head of red cabbage, thinly sliced or grated
6 green onions, sliced diagonally
1 large carrot, peeled and coarsely grated
1 Tbsp sesame seeds, white or black, toasted
Dressing:
1/3 cup seasoned rice vinegar
1/4 cup canola oil
1 large clove garlic, minced
1 tsp grated fresh ginger
1 tsp sodium-reduced soy sauce
1 tsp sesame oil
Directions
In a large bowl, combine both cabbages, onion, carrot and sesame seeds.
Prepare dressing by shaking together rice vinegar, canola oil, garlic, ginger, soy sauce and sesame oil.
Pour dressing over salad, toss and refrigerate before serving. Ideally, allow to stand in fridge for an hour or more to allow flavours to mellow. Re-toss before serving.
Notes:
Much lighter than a classic coleslaw, this colorful salad offers tangy flavor and crunch. Enjoy as an accompaniment to grilled fish, chicken, tofu or pork.
Nutritional Information Per Serving: Calories: 100; Fat: 8 g; Saturated Fat: 0.5 g; Fiber: 3 g; Sodium: 170 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 4 g
Friday, May 24, 2019
Friday Recipes
It's finally the end of the work week. Here are six recipes to help you through the weekend, including Vietnamese Pho and Italian Beef Stuffed Shells Marinara. Enjoy!
PUMPKIN ROLL
Recipe Yield: Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/pumpkin-roll.
Ingredients
Cake Ingredients:
3 eggs
1 cup Equal Spoonful or Granulated*
1 cup canned pumpkin
1 teaspoon lemon juice
1 cup self-rising flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
Filling Ingredients:
4 ounces reduced-fat cream cheese, softened
1-1/2 to 2 cups light whipped topping, thawed, if frozen
2 tablespoons Equal Spoonful or Granulated** (or to taste)
* May substitute 24 packets Equal sweetener
** May substitute 3 packets Equal sweetener
Directions
For Cake, beat eggs and 1 cup Equal for 5 minutes in mixing bowl on medium speed of mixer.
Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined.
Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350F oven 5 to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end.
Chill in refrigerator until completely cool.
For Filling, beat cream cheese, whipped topping and 2 tablespoons Equal in mixing bowl on medium speed of mixer until smooth and spreadable.
Unroll pumpkin roll and spread with filling. Re-roll. Cover and refrigerate until ready to serve. Slice cake into pinwheels.
Nutritional Information Per Serving: Calories: 159; Fat: 6 g; Sodium: 341 mg; Cholesterol: 87 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 starch, 1 fat
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate. Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
ASIAN SESAME SLAW
Recipe Yield: Yield: 8 servings.Serving Size: 1/2 cup
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View online at https://diabeticgourmet.com/diabetic-recipe/asian-sesame-slaw.
Ingredients
Salad:
1/2 small head of green cabbage, thinly sliced or grated
1/2 small head of red cabbage, thinly sliced or grated
6 green onions, sliced diagonally
1 large carrot, peeled and coarsely grated
1 Tbsp sesame seeds, white or black, toasted
Dressing:
1/3 cup seasoned rice vinegar
1/4 cup canola oil
1 large clove garlic, minced
1 tsp grated fresh ginger
1 tsp sodium-reduced soy sauce
1 tsp sesame oil
Directions
In a large bowl, combine both cabbages, onion, carrot and sesame seeds.
Prepare dressing by shaking together rice vinegar, canola oil, garlic, ginger, soy sauce and sesame oil.
Pour dressing over salad, toss and refrigerate before serving. Ideally, allow to stand in fridge for an hour or more to allow flavours to mellow. Re-toss before serving.
Notes:
Much lighter than a classic coleslaw, this colorful salad offers tangy flavor and crunch. Enjoy as an accompaniment to grilled fish, chicken, tofu or pork.
Nutritional Information Per Serving: Calories: 100; Fat: 8 g; Saturated Fat: 0.5 g; Fiber: 3 g; Sodium: 170 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 4 g
EGGPLANT LASAGNA
Recipe Yield: Yield: 8 servings
Source: Hunt’s
View online at https://diabeticgourmet.com/diabetic-recipes/eggplant-lasagna.
Ingredients
Pam Original No-Stick Cooking Spray
1 cup part-skim ricotta cheese
3/4 cup grated Parmesan cheese
3/4 teaspoon dried Italian seasoning
1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices
1/4 cup extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 package (20 ounces) ground turkey
3/4 cup chopped yellow onion
1 tablespoon finely chopped garlic
1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained
1/4 cup Hunt's Tomato Paste (or Hunt's Organic)
1/4 cup thinly sliced fresh basil
1-1/2 cups shredded part-skim mozzarella cheese
Directions
Heat oven to 350F. Spray 8-by-8-inch glass baking dish with cooking spray.
In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.
Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.
In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.
Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.
Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.
Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.
Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.
Notes:
An extra set of hands from a little helper can shave minutes off the assembly of this Eggplant Lasagna, while getting a youngster excited about digging into a veggie-centric dinner.
Nutritional Information Per Serving: Calories: 318; Fat: 19 g; Saturated Fat: 7 g; Fiber: 3 g; Sodium: 363 mg; Cholesterol: 72 mg; Protein: 22 g; Carbohydrates: 13 g
PUMPKIN ROLL
Recipe Yield: Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/pumpkin-roll.
Ingredients
Cake Ingredients:
3 eggs
1 cup Equal Spoonful or Granulated*
1 cup canned pumpkin
1 teaspoon lemon juice
1 cup self-rising flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
Filling Ingredients:
4 ounces reduced-fat cream cheese, softened
1-1/2 to 2 cups light whipped topping, thawed, if frozen
2 tablespoons Equal Spoonful or Granulated** (or to taste)
* May substitute 24 packets Equal sweetener
** May substitute 3 packets Equal sweetener
Directions
For Cake, beat eggs and 1 cup Equal for 5 minutes in mixing bowl on medium speed of mixer.
Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined.
Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350F oven 5 to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end.
Chill in refrigerator until completely cool.
For Filling, beat cream cheese, whipped topping and 2 tablespoons Equal in mixing bowl on medium speed of mixer until smooth and spreadable.
Unroll pumpkin roll and spread with filling. Re-roll. Cover and refrigerate until ready to serve. Slice cake into pinwheels.
Nutritional Information Per Serving: Calories: 159; Fat: 6 g; Sodium: 341 mg; Cholesterol: 87 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 starch, 1 fat
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate. Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
ASIAN SESAME SLAW
Recipe Yield: Yield: 8 servings.Serving Size: 1/2 cup
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View online at https://diabeticgourmet.com/diabetic-recipe/asian-sesame-slaw.
Ingredients
Salad:
1/2 small head of green cabbage, thinly sliced or grated
1/2 small head of red cabbage, thinly sliced or grated
6 green onions, sliced diagonally
1 large carrot, peeled and coarsely grated
1 Tbsp sesame seeds, white or black, toasted
Dressing:
1/3 cup seasoned rice vinegar
1/4 cup canola oil
1 large clove garlic, minced
1 tsp grated fresh ginger
1 tsp sodium-reduced soy sauce
1 tsp sesame oil
Directions
In a large bowl, combine both cabbages, onion, carrot and sesame seeds.
Prepare dressing by shaking together rice vinegar, canola oil, garlic, ginger, soy sauce and sesame oil.
Pour dressing over salad, toss and refrigerate before serving. Ideally, allow to stand in fridge for an hour or more to allow flavours to mellow. Re-toss before serving.
Notes:
Much lighter than a classic coleslaw, this colorful salad offers tangy flavor and crunch. Enjoy as an accompaniment to grilled fish, chicken, tofu or pork.
Nutritional Information Per Serving: Calories: 100; Fat: 8 g; Saturated Fat: 0.5 g; Fiber: 3 g; Sodium: 170 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 4 g
EGGPLANT LASAGNA
Recipe Yield: Yield: 8 servings
Source: Hunt’s
View online at https://diabeticgourmet.com/diabetic-recipes/eggplant-lasagna.
Ingredients
Pam Original No-Stick Cooking Spray
1 cup part-skim ricotta cheese
3/4 cup grated Parmesan cheese
3/4 teaspoon dried Italian seasoning
1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices
1/4 cup extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 package (20 ounces) ground turkey
3/4 cup chopped yellow onion
1 tablespoon finely chopped garlic
1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained
1/4 cup Hunt's Tomato Paste (or Hunt's Organic)
1/4 cup thinly sliced fresh basil
1-1/2 cups shredded part-skim mozzarella cheese
Directions
Heat oven to 350F. Spray 8-by-8-inch glass baking dish with cooking spray.
In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.
Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.
In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.
Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.
Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.
Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.
Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.
Notes:
An extra set of hands from a little helper can shave minutes off the assembly of this Eggplant Lasagna, while getting a youngster excited about digging into a veggie-centric dinner.
Nutritional Information Per Serving: Calories: 318; Fat: 19 g; Saturated Fat: 7 g; Fiber: 3 g; Sodium: 363 mg; Cholesterol: 72 mg; Protein: 22 g; Carbohydrates: 13 g
Tuesday, May 14, 2019
Soup
When I was growing up, it seemed that at least once a month, my mother would come up with a large pot of homemade soup. Sometimes it would follow a specific recipe, other times, it consisted of leftovers - veggies, cooking liquids, bits of meat, all dumped into containers and stored in the freezer until there was enough to start that pot of soup. It was always one of those comfort foods of my childhood.
Today's six soup recipes include Beef Vegetable Soup, Cheesy Cauliflower Soup, and Hearty Reuben Soup. Enjoy!
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
BASIL CHICKEN SOUP
Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/basil-chicken-soup
Ingredients
1 tablespoon butter or margarine
1 large onion, chopped
1 clove garlic, pressed or minced
1 tablespoon all-purpose flour
3-1/2 cups chicken broth (low-sodium)
1 large russet potato, peeled and cut into 1/2-inch cubes
1 cup diced cooked chicken
1/2 cup chopped fresh basil
1/2 cup shredded light jarlsberg cheese
Directions
In a 2 to 3 quart pan, combine butter, onion, and garlic. Stir occasionally over medium heat until onion is limp and slightly tinged with brown, about 10 minutes. Stir in flour to coat onion. Gradually stir in broth, and bring to a boil on high heat.
Add potato; cover and simmer over low heat until potato is tender when pierced, 15 to 20 minutes. Add chicken; cover and simmer just until chicken is hot, 1 to 2 minutes. Stir in basil. Ladle into bowl and offer cheese to add to taste.
Nutritional Information Per Serving: Calories: 237; Fat: 5.1 g; Sodium: 168 mg; Protein: 19 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch, 2-1/2 Low-Fat Meat
CHEESY CAULIFLOWER SOUP
Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipes/cheesy-cauliflower-soup
Ingredients
1 tablespoon olive oil
1 cup chopped green onion
4 cups chicken broth
2 packages (8 ounces each) fresh cauliflowerets
1/4 cup all-purpose flour
1-1/2 cups shredded pepper-Jack cheese (6 ounces)
1/4 cup roasted red peppers
1/2 teaspoon salt (optional)
1/4 teaspoon hot-pepper sauce
Directions
Heat oil in a large saucepan over medium heat. Add green onions and saute about 3 minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost tender.
Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is thickened.
Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers, salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.
Nutritional Information Per Serving: Calories: 294; Fat: 15 g; Protein: 15 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat
HEARTY REUBEN SOUP
This recipe begins, “A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.”
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 up canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
TEN-MINUTE GAZPACHO
Recipe Yield: Makes 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.
Ingredients
2 cups tomato juice, preferably reduced-sodium
2 garlic cloves, chopped
2 tsp. olive oil
2 Tbsp. bread crumbs
1/2 Tbsp. white wine vinegar
Salt and freshly ground black pepper, to taste
1/4 cup seeded and diced cucumber
1/4 cup finely diced green bell pepper
1 plum tomato, seeded and finely diced
1/4 cup red onion, finely diced
1/4 cup zucchini, finely diced (optional)
1 hard boiled egg white, finely chopped (optional)
Directions
In a blender, purée tomato juice, garlic and olive oil.
Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.
Pour into a covered container and chill well, from 2 hours to overnight.
When ready to serve, adjust seasonings if necessary.
Divide soup among 4 serving bowls.
Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)
Notes:
Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.
Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g
BEEF VEGETABLE SOUP
Recipe Yield: Servings: 10
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-vegetable-soup.
Ingredients
1 beef shank bone with 1lb. meat
2-1/2 quarts water
2 bay leaves
1/3 cup chopped celery leaves
1/4 cup chopped fresh parsley
1 tsp Morton Lite Salt Mixture
1/2 tsp freshly ground pepper
1 envelope (1oz.) onion soup mix
1 can (15oz.) stewed tomatoes with juice
1 package (10oz.) frozen mixed vegetables
1 cup peeled, diced potatoes
1 cup sliced celery
Directions
Remove any fat from the beef.
In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.
Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieces and return to broth. Discard bone and bay leaves.
Add tomatoes, frozen vegetables, potatoes, and celery.
Cover and simmer for 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 106; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Protein: 12.2 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 lean meat; 1/2 bread; 1 vegetable
Today's six soup recipes include Beef Vegetable Soup, Cheesy Cauliflower Soup, and Hearty Reuben Soup. Enjoy!
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
BASIL CHICKEN SOUP
Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/basil-chicken-soup
Ingredients
1 tablespoon butter or margarine
1 large onion, chopped
1 clove garlic, pressed or minced
1 tablespoon all-purpose flour
3-1/2 cups chicken broth (low-sodium)
1 large russet potato, peeled and cut into 1/2-inch cubes
1 cup diced cooked chicken
1/2 cup chopped fresh basil
1/2 cup shredded light jarlsberg cheese
Directions
In a 2 to 3 quart pan, combine butter, onion, and garlic. Stir occasionally over medium heat until onion is limp and slightly tinged with brown, about 10 minutes. Stir in flour to coat onion. Gradually stir in broth, and bring to a boil on high heat.
Add potato; cover and simmer over low heat until potato is tender when pierced, 15 to 20 minutes. Add chicken; cover and simmer just until chicken is hot, 1 to 2 minutes. Stir in basil. Ladle into bowl and offer cheese to add to taste.
Nutritional Information Per Serving: Calories: 237; Fat: 5.1 g; Sodium: 168 mg; Protein: 19 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch, 2-1/2 Low-Fat Meat
CHEESY CAULIFLOWER SOUP
Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
Source: Family Circle's "All-time Favorite Recipes"
Book Title: Family Circle's "All-time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipes/cheesy-cauliflower-soup
Ingredients
1 tablespoon olive oil
1 cup chopped green onion
4 cups chicken broth
2 packages (8 ounces each) fresh cauliflowerets
1/4 cup all-purpose flour
1-1/2 cups shredded pepper-Jack cheese (6 ounces)
1/4 cup roasted red peppers
1/2 teaspoon salt (optional)
1/4 teaspoon hot-pepper sauce
Directions
Heat oil in a large saucepan over medium heat. Add green onions and saute about 3 minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost tender.
Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is thickened.
Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers, salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.
Nutritional Information Per Serving: Calories: 294; Fat: 15 g; Protein: 15 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat
HEARTY REUBEN SOUP
This recipe begins, “A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.”
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 up canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
TEN-MINUTE GAZPACHO
Recipe Yield: Makes 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.
Ingredients
2 cups tomato juice, preferably reduced-sodium
2 garlic cloves, chopped
2 tsp. olive oil
2 Tbsp. bread crumbs
1/2 Tbsp. white wine vinegar
Salt and freshly ground black pepper, to taste
1/4 cup seeded and diced cucumber
1/4 cup finely diced green bell pepper
1 plum tomato, seeded and finely diced
1/4 cup red onion, finely diced
1/4 cup zucchini, finely diced (optional)
1 hard boiled egg white, finely chopped (optional)
Directions
In a blender, purée tomato juice, garlic and olive oil.
Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.
Pour into a covered container and chill well, from 2 hours to overnight.
When ready to serve, adjust seasonings if necessary.
Divide soup among 4 serving bowls.
Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)
Notes:
Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.
Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g
BEEF VEGETABLE SOUP
Recipe Yield: Servings: 10
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-vegetable-soup.
Ingredients
1 beef shank bone with 1lb. meat
2-1/2 quarts water
2 bay leaves
1/3 cup chopped celery leaves
1/4 cup chopped fresh parsley
1 tsp Morton Lite Salt Mixture
1/2 tsp freshly ground pepper
1 envelope (1oz.) onion soup mix
1 can (15oz.) stewed tomatoes with juice
1 package (10oz.) frozen mixed vegetables
1 cup peeled, diced potatoes
1 cup sliced celery
Directions
Remove any fat from the beef.
In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.
Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieces and return to broth. Discard bone and bay leaves.
Add tomatoes, frozen vegetables, potatoes, and celery.
Cover and simmer for 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 106; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Protein: 12.2 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 lean meat; 1/2 bread; 1 vegetable
Thursday, April 18, 2019
Thursday Recipes
It's almost the end of the week...Here are six yummy recipes to help you through the day, including Hearty Reuben Soup and Vietnamese Pho. Enjoy!
JALAPENO BROCCOLI
Recipe Yield: Yield: 4 to 5 servings
Source: America's Everyday Diabetes Cookbook
Book Title: America's Everyday Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/jalapeno-broccoli
Ingredients
1 teaspoon salt, optional
1 head broccoli, trimmed and separated into spears
1 tablespoon balsamic vinegar
2-3 tablespoons olive oil
2 fresh jalapeno peppers, thinly sliced (with or without seeds, depending on desired hotness)
1/4 cup toasted pine nuts
Few sprigs fresh coriander or parsley, chopped
Directions
Bring a pot of water to the boil and add optional salt. Add the broccoli spears and boil over high heat for 3 to 5 minutes (depending on desired tenderness).
Drain and transfer broccoli to bowl of ice cold water for 30 seconds. Drain and lay out the cooked spears decoratively on a presentation plate. Drizzle evenly with balsamic vinegar.
In a small frying pan, heat olive oil over medium heat for 30 seconds. Add sliced jalapeno peppers (with seeds, if using) and stir-fry for 2 to 3 minutes until softened.
Take peppers with all the oil from the pan, and distribute evenly over the broccoli. Garnish with pine nuts and herbs.
Nutritional Information Per Serving: Calories: 142; Fat: 9 g; Fiber: 6 g; Sodium: 206 mg; Protein: 8 g; Carbohydrates: 14 g
Diabetic Exchanges: 2 Vegetable, 1/2 Lean Meat, 1-1/2 Fat
BROCCOLI SALAD WITH PEANUT DRESSING
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing
This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”
Ingredients
4 cups broccoli florets
1 medium red bell pepper, cut in thin strips, about 1 cup
1/3 cup red onion, cut in thin crescents
3 Tbsp. smooth peanut butter, natural and unsweetened
2 tsp. roasted sesame oil
1-2 Tbsp. rice vinegar
2 Tbsp. fresh lime juice
1 Tbsp. reduced-sodium soy sauce
2 tsp. agave syrup
Pinch of salt
Ground black pepper
Red pepper flakes, optional
Directions
Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.
In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.
Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g
HEARTY REUBEN SOUP
This recipe begins, “A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.”
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 up canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
PUMPKIN ROLL
Recipe Yield: Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/pumpkin-roll.
Ingredients
Cake Ingredients:
3 eggs
1 cup Equal Spoonful or Granulated*
1 cup canned pumpkin
1 teaspoon lemon juice
1 cup self-rising flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
Filling Ingredients:
4 ounces reduced-fat cream cheese, softened
1-1/2 to 2 cups light whipped topping, thawed, if frozen
2 tablespoons Equal Spoonful or Granulated** (or to taste)
* May substitute 24 packets Equal sweetener
** May substitute 3 packets Equal sweetener
Directions
For Cake, beat eggs and 1 cup Equal for 5 minutes in mixing bowl on medium speed of mixer.
Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined.
Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350F oven 5 to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end.
Chill in refrigerator until completely cool.
For Filling, beat cream cheese, whipped topping and 2 tablespoons Equal in mixing bowl on medium speed of mixer until smooth and spreadable.
Unroll pumpkin roll and spread with filling. Re-roll. Cover and refrigerate until ready to serve. Slice cake into pinwheels.
Nutritional Information Per Serving: Calories: 159; Fat: 6 g; Sodium: 341 mg; Cholesterol: 87 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 starch, 1 fat
POLENTA CAPRESE BURGERS
Recipe Yield: Makes 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/polenta-caprese-burgers.
Ingredients
1-1/2 pounds 95% lean ground beef
2/3 cup balsamic vinegar
1 package (16 to 18 ounces) refrigerated prepared polenta, cut into 8 slices
2 tablespoons olive oil
Salt and pepper
1 package (8 ounces) fresh mozzarella cheese, cut into 8 slices
2 medium tomatoes, cut into 4 slices each
Thinly sliced fresh basil
Directions
Bring vinegar to a boil in 2-quart saucepan. Reduce heat; simmer, uncovered, 9 to 10 minutes or until reduced to 1/3 cup. Set aside.
Meanwhile lightly shape ground beef into eight 1/2-inch thick patties.
Brush polenta slices with oil. Place patties in center of grid over medium, ash-covered coals. Grill patties, uncovered, 11 to 12 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning burgers occasionally and basting with 2 tablespoons reduced vinegar after turning. Arrange polenta around patties; grill 11 to 12 minutes (for gas, grill 9 to 10 minutes) or until heated through, turning once. Season burgers with salt and pepper, as desired.
For each serving, layer 1 each polenta slice, burger, mozzarella slice and tomato slice. Drizzle with remaining vinegar and sprinkle with basil, as desired.
Note: Prepared balsamic syrup, available in large supermarkets and specialty food stores, may be substituted for balsamic reduction.
Notes:
Ditch the bun and have some fun with this Italian inspired recipe for Polenta Caprese Burgers.
Nutritional Information Per Serving: Calories: 271; Fat: 1 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 391 mg; Cholesterol: 57 mg; Protein: 28 g; Carbohydrates: 17 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
JALAPENO BROCCOLI
Recipe Yield: Yield: 4 to 5 servings
Source: America's Everyday Diabetes Cookbook
Book Title: America's Everyday Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/jalapeno-broccoli
Ingredients
1 teaspoon salt, optional
1 head broccoli, trimmed and separated into spears
1 tablespoon balsamic vinegar
2-3 tablespoons olive oil
2 fresh jalapeno peppers, thinly sliced (with or without seeds, depending on desired hotness)
1/4 cup toasted pine nuts
Few sprigs fresh coriander or parsley, chopped
Directions
Bring a pot of water to the boil and add optional salt. Add the broccoli spears and boil over high heat for 3 to 5 minutes (depending on desired tenderness).
Drain and transfer broccoli to bowl of ice cold water for 30 seconds. Drain and lay out the cooked spears decoratively on a presentation plate. Drizzle evenly with balsamic vinegar.
In a small frying pan, heat olive oil over medium heat for 30 seconds. Add sliced jalapeno peppers (with seeds, if using) and stir-fry for 2 to 3 minutes until softened.
Take peppers with all the oil from the pan, and distribute evenly over the broccoli. Garnish with pine nuts and herbs.
Nutritional Information Per Serving: Calories: 142; Fat: 9 g; Fiber: 6 g; Sodium: 206 mg; Protein: 8 g; Carbohydrates: 14 g
Diabetic Exchanges: 2 Vegetable, 1/2 Lean Meat, 1-1/2 Fat
BROCCOLI SALAD WITH PEANUT DRESSING
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing
This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”
Ingredients
4 cups broccoli florets
1 medium red bell pepper, cut in thin strips, about 1 cup
1/3 cup red onion, cut in thin crescents
3 Tbsp. smooth peanut butter, natural and unsweetened
2 tsp. roasted sesame oil
1-2 Tbsp. rice vinegar
2 Tbsp. fresh lime juice
1 Tbsp. reduced-sodium soy sauce
2 tsp. agave syrup
Pinch of salt
Ground black pepper
Red pepper flakes, optional
Directions
Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.
In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.
Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g
HEARTY REUBEN SOUP
This recipe begins, “A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.”
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 up canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
PUMPKIN ROLL
Recipe Yield: Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/pumpkin-roll.
Ingredients
Cake Ingredients:
3 eggs
1 cup Equal Spoonful or Granulated*
1 cup canned pumpkin
1 teaspoon lemon juice
1 cup self-rising flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
Filling Ingredients:
4 ounces reduced-fat cream cheese, softened
1-1/2 to 2 cups light whipped topping, thawed, if frozen
2 tablespoons Equal Spoonful or Granulated** (or to taste)
* May substitute 24 packets Equal sweetener
** May substitute 3 packets Equal sweetener
Directions
For Cake, beat eggs and 1 cup Equal for 5 minutes in mixing bowl on medium speed of mixer.
Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined.
Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350F oven 5 to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end.
Chill in refrigerator until completely cool.
For Filling, beat cream cheese, whipped topping and 2 tablespoons Equal in mixing bowl on medium speed of mixer until smooth and spreadable.
Unroll pumpkin roll and spread with filling. Re-roll. Cover and refrigerate until ready to serve. Slice cake into pinwheels.
Nutritional Information Per Serving: Calories: 159; Fat: 6 g; Sodium: 341 mg; Cholesterol: 87 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 starch, 1 fat
POLENTA CAPRESE BURGERS
Recipe Yield: Makes 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/polenta-caprese-burgers.
Ingredients
1-1/2 pounds 95% lean ground beef
2/3 cup balsamic vinegar
1 package (16 to 18 ounces) refrigerated prepared polenta, cut into 8 slices
2 tablespoons olive oil
Salt and pepper
1 package (8 ounces) fresh mozzarella cheese, cut into 8 slices
2 medium tomatoes, cut into 4 slices each
Thinly sliced fresh basil
Directions
Bring vinegar to a boil in 2-quart saucepan. Reduce heat; simmer, uncovered, 9 to 10 minutes or until reduced to 1/3 cup. Set aside.
Meanwhile lightly shape ground beef into eight 1/2-inch thick patties.
Brush polenta slices with oil. Place patties in center of grid over medium, ash-covered coals. Grill patties, uncovered, 11 to 12 minutes (over medium heat on preheated gas grill, covered, 9 to 10 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning burgers occasionally and basting with 2 tablespoons reduced vinegar after turning. Arrange polenta around patties; grill 11 to 12 minutes (for gas, grill 9 to 10 minutes) or until heated through, turning once. Season burgers with salt and pepper, as desired.
For each serving, layer 1 each polenta slice, burger, mozzarella slice and tomato slice. Drizzle with remaining vinegar and sprinkle with basil, as desired.
Note: Prepared balsamic syrup, available in large supermarkets and specialty food stores, may be substituted for balsamic reduction.
Notes:
Ditch the bun and have some fun with this Italian inspired recipe for Polenta Caprese Burgers.
Nutritional Information Per Serving: Calories: 271; Fat: 1 g; Saturated Fat: 3 g; Fiber: 2 g; Sodium: 391 mg; Cholesterol: 57 mg; Protein: 28 g; Carbohydrates: 17 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
Thursday, April 4, 2019
Thursday Recipes
We're almost to the end of the week. Here are six yummy recipes to help us through, including Oven-Fried Chicken and Green Beans with Poppy Seed Dressing. Enjoy!
COCONUT CUSTARD PIE
Recipe Yield: Serves: 8
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Notes:
A baked custard pie with less calories because it’s sweetened with Equal and made with 2% milk. For added coconut flavor use the optional coconut extract.
Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: Yield: 4 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
BROCCOLI SALAD WITH PEANUT DRESSING
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing
This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”
Ingredients
4 cups broccoli florets
1 medium red bell pepper, cut in thin strips, about 1 cup
1/3 cup red onion, cut in thin crescents
3 Tbsp. smooth peanut butter, natural and unsweetened
2 tsp. roasted sesame oil
1-2 Tbsp. rice vinegar
2 Tbsp. fresh lime juice
1 Tbsp. reduced-sodium soy sauce
2 tsp. agave syrup
Pinch of salt
Ground black pepper
Red pepper flakes, optional
Directions
Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.
In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.
Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g
OVEN-FRIED CHICKEN
Recipe Yield: Yield: 8 servings.Serving Size: 1 chicken breast.
Source: CanolaInfo
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-fried-chicken.
Ingredients
1-1/2 cups fine bread crumbs
1/2 cup all-purpose flour
1 tsp paprika
1 tsp rosemary, basil or oregano
3 Tbsp canola oil
8 boneless, skinless chicken breasts halves
Directions
Preheat oven to 350F (180C). Lightly grease 9 x 13 inch (22 x 33 cm) baking dish.
In bowl, combine bread crumbs, flour, paprika and rosemary. Mix in canola oil until well combined. Roll chicken in bread crumbs and place in prepared dish. Discard any crumb mixture that is left over.
Bake 30 to 35 minutes in preheated oven or until chicken is no longer pink and juices run clear.
Notes:
This chicken is easy to prepare and just as tasty as deep-fried chicken, yet much healthier.
Nutritional Information Per Serving: Calories: 300; Fat: 10 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 230 mg; Cholesterol: 75 mg; Protein: 30 g; Carbohydrates: 21 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
COCONUT CUSTARD PIE
Recipe Yield: Serves: 8
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Notes:
A baked custard pie with less calories because it’s sweetened with Equal and made with 2% milk. For added coconut flavor use the optional coconut extract.
Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
GREEN BEANS WITH POPPY SEED DRESSING
Recipe Yield: Yield: 4 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/green-beans-with-poppy-seed-dressing
Ingredients
1 teaspoon poppy seeds
2 tablespoons extra-virgin olive oil
1 teaspoon white-wine or rice-wine vinegar
1 teaspoon Dijon mustard
1/2 teaspoon honey
1 tablespoon minced shallot
1/8 teaspoon salt, or to taste
Freshly ground pepper to taste
1 pound green beans, stem ends trimmed
Directions
To prepare dressing: Heat a small dry skillet over medium-low heat.
Add poppy seeds and toast, stirring, until fragrant, about 1 minute. Transfer to a small bowl (or jar) and let cool. Add oil, vinegar, mustard, honey, shallot, salt and pepper; whisk (or shake) until blended.
To prepare beans: Cook beans in a large pot of boiling water until just tender, 5 to 8 minutes. Drain. Warm the dressing in a large skillet over medium heat. Add beans and toss to coat.
Nutritional Information Per Serving: Calories: 113; Fat: 8 g; Fiber: 4 g; Sodium: 104 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 1-1/2 Vegetable, 1-1/2 Fat
BROCCOLI SALAD WITH PEANUT DRESSING
Recipe Yield: Makes 4 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/broccoli-salad-with-peanut-dressing
This recipe begins, “This recipe takes a tip from Thai cuisine and the peanut dressing is a healthy substitute for high-calorie, high-fat cheese sauces (or butter) that many use to top their broccoli. It is a great tasting topping for this cool salad, and the red onion and red bell pepper provide added nutrition, flavor and color.”
Ingredients
4 cups broccoli florets
1 medium red bell pepper, cut in thin strips, about 1 cup
1/3 cup red onion, cut in thin crescents
3 Tbsp. smooth peanut butter, natural and unsweetened
2 tsp. roasted sesame oil
1-2 Tbsp. rice vinegar
2 Tbsp. fresh lime juice
1 Tbsp. reduced-sodium soy sauce
2 tsp. agave syrup
Pinch of salt
Ground black pepper
Red pepper flakes, optional
Directions
Place steamer basket in large saucepan. Add water to depth of 1 inch. Cover and bring the water to boil. Add broccoli, cover and steam over medium-high heat until tender-crisp, 3 minutes. Transfer broccoli to mixing bowl. Add bell pepper and onion.
In small bowl, combine peanut butter and sesame oil. Add vinegar, lime juice, soy sauce and agave and whisk until dressing is smooth. Season dressing to taste with salt and pepper. Pour dressing over vegetables and use fork to toss until salad is well coated. Sprinkle on red pepper flakes, if using, and mix to combine. Cover, and refrigerate the salad for 1 hour before serving, or up to 24 hours. Toss well before serving.
Nutritional Information Per Serving: Calories: 146; Fat: 9 g; Saturated Fat: 2 g; Fiber: 4 g; Sodium: 255 mg; Protein: 6 g; Carbohydrates: 17 g
OVEN-FRIED CHICKEN
Recipe Yield: Yield: 8 servings.Serving Size: 1 chicken breast.
Source: CanolaInfo
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-fried-chicken.
Ingredients
1-1/2 cups fine bread crumbs
1/2 cup all-purpose flour
1 tsp paprika
1 tsp rosemary, basil or oregano
3 Tbsp canola oil
8 boneless, skinless chicken breasts halves
Directions
Preheat oven to 350F (180C). Lightly grease 9 x 13 inch (22 x 33 cm) baking dish.
In bowl, combine bread crumbs, flour, paprika and rosemary. Mix in canola oil until well combined. Roll chicken in bread crumbs and place in prepared dish. Discard any crumb mixture that is left over.
Bake 30 to 35 minutes in preheated oven or until chicken is no longer pink and juices run clear.
Notes:
This chicken is easy to prepare and just as tasty as deep-fried chicken, yet much healthier.
Nutritional Information Per Serving: Calories: 300; Fat: 10 g; Saturated Fat: 1.5 g; Fiber: 1 g; Sodium: 230 mg; Cholesterol: 75 mg; Protein: 30 g; Carbohydrates: 21 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
ITALIAN BEEF STUFFED SHELLS MARINARA
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/italian-beef-stuffed-shells-marinara.
Ingredients
12 ounces cooked beef pot roast or brisket
20 uncooked jumbo pasta shells (about 8 ounces)
Filling:
1 cup lowfat cottage cheese
3/4 cup grated Parmesan cheese, divided
1 large egg, slightly beaten
1 tablespoon chopped fresh parsley or 2 teaspoons dried parsley leaves
2 cloves garlic, minced
Sauce:
1 jar (24 ounces) pasta sauce
Salt and pepper (optional)
Chopped fresh basil (optional)
Directions
Preheat oven to 375F. Prepare pasta shells according to package directions; drain. Set aside. Shred beef pot roast with two forks.
Meanwhile, combine pot roast, cottage cheese, 1/2 cup Parmesan cheese, egg, parsley and garlic in large bowl.
Fill shells evenly with beef mixture. Spread 1 cup pasta sauce on bottom of 11 X 7-inch glass baking dish. Arrange shells in dish; top with remaining sauce.
Cover with aluminum foil.
Bake in 375F oven 20 minutes or until heated through.
Remove foil; sprinkle with remaining 1/4 cup cheese.
Bake, uncovered, 5 to 8 minutes or until cheese is slightly browned and sauce is bubbly.
Season with salt and pepper, if desired. Garnish with basil, if desired.
Nutritional Information Per Serving: Calories: 364; Fat: 13 g; Saturated Fat: 5 g; Fiber: 4 g; Sodium: 238 mg; Cholesterol: 119 mg; Protein: 40 g; Carbohydrates: 20 g
Tuesday, March 26, 2019
Tuesday Recipes
Quick: What are the most important nutrients for bone health?
According to Diabetes Self-Management, of the many nutrients needed, the most important are calcium and vitamin D. (What are the others? Click here to find out.) Also, for more information from Diabetes Self-Management on bone health, click here.
Okay, now for the food. (That's why you're here, right?) Here are today's yummy recipes to help you through the day, including Caribbean Beef Burgers with Mango Salsa and Mocha Cheesecake Bars. Enjoy!
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
OMELET PROVENCAL
This recipe begins, “Create the perfect omelet with the savory French flavors of Provence: tomatoes, garlic, olives and herbs. Make one omelet for two, or two omelets for four. Either way, this easy main dish becomes the highlight of a quick, nutritious meal.”
Recipe Yield: Servings: 2
View this online at https://diabeticgourmet.com/diabetic-recipes/omelet-provencal.
Ingredients
3 large eggs*
1 tablespoon water
Pinch of freshly ground black pepper
2 teaspoons olive oil
1/2 cup diced canned tomatoes with garlic and onion, drained
1/4 cup shredded Muenster cheese
2 tablespoons canned sliced black olives
2 tablespoons chopped fresh parsley
1 teaspoon herbs de Provence Parsley sprigs, for garnish
* If you need to restrict cholesterol, use 3/4 cup egg substitute, or use some egg whites in place of a whole egg(s).
Directions
Combine eggs, water and pepper in a small bowl; whisk gently to blend the whites and yolks, but not to make them frothy.
Melt the olive oil in a 10-inch, non-stick skillet over medium-high heat, tilting to coat the bottom and sides.
Once the oil is hot, pour the eggs in.
As the eggs start to set, lift the edges so the uncooked egg mixture flows underneath. Cook until the eggs are set and no visible liquid egg remains, about 1 1/2 to 2 minutes.
Top half the omelet with tomatoes, cheese and olives; sprinkle with parsley and herbs de Provence. Flip the unfilled half of the omelet over the top.
Heat until lightly browned on the bottom, then slide onto a plate to serve.
Garnish with parsley sprigs.
Nutritional Information Per Serving: Calories: 240; Fat: 17 g; Saturated Fat: 6 g; Fiber: 1 g; Sodium: 550 mg; Cholesterol: 330 mg; Protein: 13 g; Carbohydrates: 7 g
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
BOLD THAI BURGER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.
Ingredients
1 pound 96% lean Ground Beef
1 cup shredded Napa cabbage
2 tablespoons fresh lime juice, divided
1/2 cup chopped green onions
1 teaspoon ground ginger
1 teaspoon hot chili sauce
1 tablespoon creamy peanut butter
1 tablespoon hoisin sauce
1 teaspoon toasted sesame oil
Salt and pepper
4 whole wheat or white hamburger buns, split
Directions
Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.
Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.
Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.
Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.
Notes:
A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.
Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g
According to Diabetes Self-Management, of the many nutrients needed, the most important are calcium and vitamin D. (What are the others? Click here to find out.) Also, for more information from Diabetes Self-Management on bone health, click here.
Okay, now for the food. (That's why you're here, right?) Here are today's yummy recipes to help you through the day, including Caribbean Beef Burgers with Mango Salsa and Mocha Cheesecake Bars. Enjoy!
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
OMELET PROVENCAL
This recipe begins, “Create the perfect omelet with the savory French flavors of Provence: tomatoes, garlic, olives and herbs. Make one omelet for two, or two omelets for four. Either way, this easy main dish becomes the highlight of a quick, nutritious meal.”
Recipe Yield: Servings: 2
View this online at https://diabeticgourmet.com/diabetic-recipes/omelet-provencal.
Ingredients
3 large eggs*
1 tablespoon water
Pinch of freshly ground black pepper
2 teaspoons olive oil
1/2 cup diced canned tomatoes with garlic and onion, drained
1/4 cup shredded Muenster cheese
2 tablespoons canned sliced black olives
2 tablespoons chopped fresh parsley
1 teaspoon herbs de Provence Parsley sprigs, for garnish
* If you need to restrict cholesterol, use 3/4 cup egg substitute, or use some egg whites in place of a whole egg(s).
Directions
Combine eggs, water and pepper in a small bowl; whisk gently to blend the whites and yolks, but not to make them frothy.
Melt the olive oil in a 10-inch, non-stick skillet over medium-high heat, tilting to coat the bottom and sides.
Once the oil is hot, pour the eggs in.
As the eggs start to set, lift the edges so the uncooked egg mixture flows underneath. Cook until the eggs are set and no visible liquid egg remains, about 1 1/2 to 2 minutes.
Top half the omelet with tomatoes, cheese and olives; sprinkle with parsley and herbs de Provence. Flip the unfilled half of the omelet over the top.
Heat until lightly browned on the bottom, then slide onto a plate to serve.
Garnish with parsley sprigs.
Nutritional Information Per Serving: Calories: 240; Fat: 17 g; Saturated Fat: 6 g; Fiber: 1 g; Sodium: 550 mg; Cholesterol: 330 mg; Protein: 13 g; Carbohydrates: 7 g
CARIBBEAN BEEF BURGERS WITH MANGO SALSA
Recipe Yield: Makes 4 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/caribbean-beef-burgers-with-mango-salsa.
Ingredients
1-1/2 pounds 95% lean ground beef
2 tablespoons Caribbean jerk seasoning
Salt
Mango Salsa:
1 large mango, peeled, coarsely chopped (about 1 cup)
1 tablespoon chopped fresh cilantro
1 tablespoon chopped green onion
1 tablespoon finely chopped seeded jalapeno pepper
1 tablespoon fresh lime juice
Directions
Combine Ground Beef and jerk seasoning in large bowl, mixing lightly but thoroughly. Shape into four 3/4-inch thick patties.
Place patties on grid over medium, ash-covered coals. Grill, covered, 11 to 15 minutes (over medium heat on preheated gas grill, covered, 13 to 14 minutes), until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt, as desired.
Meanwhile, combine salsa ingredients in medium bowl, mixing lightly. Serve burgers with salsa.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 193; Fat: 6 g; Saturated Fat: 3 g; Fiber: 1.1 g; Sodium: 51 mg; Cholesterol: 65 mg; Protein: 24 g; Carbohydrates: 11 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
BOLD THAI BURGER
Recipe Yield: Makes 4 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View online at https://diabeticgourmet.com/diabetic-recipes/bold-thai-burger.
Ingredients
1 pound 96% lean Ground Beef
1 cup shredded Napa cabbage
2 tablespoons fresh lime juice, divided
1/2 cup chopped green onions
1 teaspoon ground ginger
1 teaspoon hot chili sauce
1 tablespoon creamy peanut butter
1 tablespoon hoisin sauce
1 teaspoon toasted sesame oil
Salt and pepper
4 whole wheat or white hamburger buns, split
Directions
Combine cabbage and 1 tablespoon lime juice in medium bowl; set aside.
Combine Ground Beef, green onion, ground ginger and hot sauce in medium bowl, mixing lightly but thoroughly. Lightly shape into four 1/2-inch thick patties.
Heat nonstick skillet over medium heat until hot. Place patties in skillet; cook 10 to 12 minutes until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Season with salt and pepper, as desired.
Meanwhile, combine peanut butter, hoisin sauce, remaining 1 tablespoon lime juice and sesame oil in small bowl. Cover and refrigerate until ready to use.
Place 1 burger on bottom half of each bun; top evenly with peanut butter mixture and cabbage mixture. Close sandwiches.
Notes:
A unique hamburger topped with the flavors of Thailand, including peanut butter, lime juice and hoisin sauce.
Nutritional Information Per Serving: Calories: 273; Fat: 7 g; Saturated Fat: 2 g; Fiber: 4.5 g; Sodium: 416 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 27 g
Friday, February 1, 2019
Friday Recipes
Here are six yummy diabetic recipes to help you through the weekend, including Vietnamese Pho and Coconut Custard Pie. (Do I have your attention yet?) Enjoy!
CURRIED CHICKEN WITH APRICOTS
Recipe Yield: Makes 6 servings.
Source: NCC
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-chicken-with-apricots
Ingredients
6 chicken breast halves, skinned
6 ounces dried apricots, cut in half
1/4 cup raisins
1 cup orange juice
1 tablespoon light margarine, melted
2 tablespoons minced onion
1 clove garlic, minced
1-1/2 teaspoons curry powder
1/2 teaspoon cinnamon
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon ginger
1 bay leaf, broken
1/4 cup skim milk
Directions
In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.
In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.
In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.
Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.
If desired, garnish with red cherries and serve with rice.
Nutritional Information Per Serving: Calories: 230; Fat: 5 g; Saturated Fat: 1 g; Sodium: 300 mg; Cholesterol: 64 mg; Protein: 21 g; Carbohydrates: 26 g
COCONUT CUSTARD PIE
Recipe Yield: Serves: 8
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Notes:
A baked custard pie with less calories because it’s sweetened with Equal and made with 2% milk. For added coconut flavor use the optional coconut extract.
Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Find this recipe at: http://diabeticgourmet.com/recipes/html/113.shtml
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g; Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
SPICY GREEN SALAD
Recipe Yield: Yield: Makes 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-green-salad
Ingredients
1/2 roasted red bell pepper*
1-inch wedge sweet onion, chopped
1 small garlic clove, chopped
1 medium plum tomato, seeded and chopped
1/4-1/2 jalapeno pepper, chopped (for a hotter dish, do not remove seeds)
1 tsp. agave syrup or honey
1 Tbsp. fat-free, reduced-sodium chicken broth
1 Tbsp. red wine vinegar
1/2 tsp. salt
1 Tbsp. extra virgin olive oil
4 large romaine lettuce leaves
4 red-leaf lettuce leaves
1 packed cup baby arugula
6-inch piece English cucumber, sliced
2 plum tomatoes, sliced crosswise
1/8-1/4 red onion; about 3-4 very thin slices as rings
Directions
In blender, whirl red pepper, onion, garlic, tomato, jalapeno, agave, broth, vinegar and salt until pulpy. With motor running, whirl in oil. Set dressing aside while making salad.
Wash greens. Tear lettuces into bite-size pieces and whirl in salad spinner to dry. Place lettuce and arugula in salad bowl. Add 1/4 cup dressing and toss until greens are just coated. Add cucumber, tomatoes and onion rings. Toss lightly, and serve immediately.
* If possible, roast pepper yourself. Preheat oven to 425 degrees F. Place seeded pepper half, cut-side down on oiled baking sheet and roast 20 to 30 minutes until skin is well-blistered. Place pepper in small bowl, cover with plastic wrap and let sit for 20 minutes. Using fingers, remove skin. Roasted peppers may be tightly covered and refrigerated for up to 4 days.
Nutritional Information Per Serving: Calories: 70; Fat: 4 g; Saturated Fat: 0.5 g; Fiber: 2 g; Sodium: 160 mg; Protein: 2 g; Carbohydrates: 9 g
TANDOORI CHICKEN SKEWERS WITH MINT RAITA
Recipe Yield: Makes 4 servings for main course or a snack for 6 or 12 people
View this online at https://diabeticgourmet.com/diabetic-recipes/tandoori-chicken-skewers-with-mint-raita.
Ingredients
1 cup fat-free plain Greek yogurt, divided
1/3 cup reduced fat coconut milk, divided
2 tsp. curry powder, mild or hot
1-2 finely chopped garlic cloves
3/4 tsp. sea salt, divided
1 Tbsp. canola oil
1 lb. skinless and boneless chicken breast
2 Tbsp. finely chopped red onion
2 Tbsp. chopped fresh mint
1 tsp. fresh lime juice
12 (8-inch) bamboo skewers
Directions
In wide, shallow bowl or deep plate, combine 2 tablespoons of yogurt with 2 tablespoons of coconut milk, curry powder, garlic and 1/2 teaspoon salt. Mix in oil.
Cut chicken lengthwise into 12 strips. Insert skewer into bottom of one chicken strip and work it up lengthwise to top. Repeat with remaining chicken. Place skewers in curry marinade and using your fingers, make sure it coats them. Cover with plastic wrap and refrigerate for 1 to 8 hours.
Arrange marinated chicken on paper toweling and blot dry, removing all excess marinade. Heat large skillet over medium-high heat, then coat with cooking spray. Or heat stovetop griddle. Arrange skewers in one layer in pan and cook for 2 minutes, browning chicken. Using tongs, turn skewers and brown on another side, 2 minutes. Turn chicken and cook until it is opaque and hot around skewer at thickest part of chicken. Transfer skewers to serving plate.
While chicken cooks, prepare the Raita. In bowl, combine remaining yogurt and coconut milk with onions, mint, lime juice and remaining salt. When possible, make Raita 30 minutes before serving chicken to allow its flavors to develop and meld. Serve it the day it is made.
Nutritional Information Per Serving: Calories: 121; Fat: 7 g; Saturated Fat: 3 g; Sodium: 297 mg; Protein: 8 g; Carbohydrates: 7 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
CURRIED CHICKEN WITH APRICOTS
Recipe Yield: Makes 6 servings.
Source: NCC
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-chicken-with-apricots
Ingredients
6 chicken breast halves, skinned
6 ounces dried apricots, cut in half
1/4 cup raisins
1 cup orange juice
1 tablespoon light margarine, melted
2 tablespoons minced onion
1 clove garlic, minced
1-1/2 teaspoons curry powder
1/2 teaspoon cinnamon
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon ginger
1 bay leaf, broken
1/4 cup skim milk
Directions
In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.
In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.
In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.
Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.
If desired, garnish with red cherries and serve with rice.
Nutritional Information Per Serving: Calories: 230; Fat: 5 g; Saturated Fat: 1 g; Sodium: 300 mg; Cholesterol: 64 mg; Protein: 21 g; Carbohydrates: 26 g
COCONUT CUSTARD PIE
Recipe Yield: Serves: 8
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated*
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Notes:
A baked custard pie with less calories because it’s sweetened with Equal and made with 2% milk. For added coconut flavor use the optional coconut extract.
Nutritional Information Per Serving: Calories: 194; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Find this recipe at: http://diabeticgourmet.com/recipes/html/113.shtml
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g; Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
SPICY GREEN SALAD
Recipe Yield: Yield: Makes 4 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-green-salad
Ingredients
1/2 roasted red bell pepper*
1-inch wedge sweet onion, chopped
1 small garlic clove, chopped
1 medium plum tomato, seeded and chopped
1/4-1/2 jalapeno pepper, chopped (for a hotter dish, do not remove seeds)
1 tsp. agave syrup or honey
1 Tbsp. fat-free, reduced-sodium chicken broth
1 Tbsp. red wine vinegar
1/2 tsp. salt
1 Tbsp. extra virgin olive oil
4 large romaine lettuce leaves
4 red-leaf lettuce leaves
1 packed cup baby arugula
6-inch piece English cucumber, sliced
2 plum tomatoes, sliced crosswise
1/8-1/4 red onion; about 3-4 very thin slices as rings
Directions
In blender, whirl red pepper, onion, garlic, tomato, jalapeno, agave, broth, vinegar and salt until pulpy. With motor running, whirl in oil. Set dressing aside while making salad.
Wash greens. Tear lettuces into bite-size pieces and whirl in salad spinner to dry. Place lettuce and arugula in salad bowl. Add 1/4 cup dressing and toss until greens are just coated. Add cucumber, tomatoes and onion rings. Toss lightly, and serve immediately.
* If possible, roast pepper yourself. Preheat oven to 425 degrees F. Place seeded pepper half, cut-side down on oiled baking sheet and roast 20 to 30 minutes until skin is well-blistered. Place pepper in small bowl, cover with plastic wrap and let sit for 20 minutes. Using fingers, remove skin. Roasted peppers may be tightly covered and refrigerated for up to 4 days.
Nutritional Information Per Serving: Calories: 70; Fat: 4 g; Saturated Fat: 0.5 g; Fiber: 2 g; Sodium: 160 mg; Protein: 2 g; Carbohydrates: 9 g
TANDOORI CHICKEN SKEWERS WITH MINT RAITA
Recipe Yield: Makes 4 servings for main course or a snack for 6 or 12 people
View this online at https://diabeticgourmet.com/diabetic-recipes/tandoori-chicken-skewers-with-mint-raita.
Ingredients
1 cup fat-free plain Greek yogurt, divided
1/3 cup reduced fat coconut milk, divided
2 tsp. curry powder, mild or hot
1-2 finely chopped garlic cloves
3/4 tsp. sea salt, divided
1 Tbsp. canola oil
1 lb. skinless and boneless chicken breast
2 Tbsp. finely chopped red onion
2 Tbsp. chopped fresh mint
1 tsp. fresh lime juice
12 (8-inch) bamboo skewers
Directions
In wide, shallow bowl or deep plate, combine 2 tablespoons of yogurt with 2 tablespoons of coconut milk, curry powder, garlic and 1/2 teaspoon salt. Mix in oil.
Cut chicken lengthwise into 12 strips. Insert skewer into bottom of one chicken strip and work it up lengthwise to top. Repeat with remaining chicken. Place skewers in curry marinade and using your fingers, make sure it coats them. Cover with plastic wrap and refrigerate for 1 to 8 hours.
Arrange marinated chicken on paper toweling and blot dry, removing all excess marinade. Heat large skillet over medium-high heat, then coat with cooking spray. Or heat stovetop griddle. Arrange skewers in one layer in pan and cook for 2 minutes, browning chicken. Using tongs, turn skewers and brown on another side, 2 minutes. Turn chicken and cook until it is opaque and hot around skewer at thickest part of chicken. Transfer skewers to serving plate.
While chicken cooks, prepare the Raita. In bowl, combine remaining yogurt and coconut milk with onions, mint, lime juice and remaining salt. When possible, make Raita 30 minutes before serving chicken to allow its flavors to develop and meld. Serve it the day it is made.
Nutritional Information Per Serving: Calories: 121; Fat: 7 g; Saturated Fat: 3 g; Sodium: 297 mg; Protein: 8 g; Carbohydrates: 7 g
VIETNAMESE PHO
Recipe Yield: Yield: 4 servings. Serving Size: 1-1/2 cups
View this online at https://diabeticgourmet.com/diabetic-recipes/vietnamese-pho.
Ingredients
Soup Ingredients:
1/2 lb sirloin tip, sliced very thinly
1-1/2 Tbsp canola oil, divided
1 small onion, sliced into thin rings
4 cups sodium-reduced beef stock
2 cups water
1 Tbsp freshly grated ginger
1 stalk lemongrass chopped or 3 Tbsp dried lemongrass
1/2 tsp whole black peppercorns
1 cinnamon stick
4 oz ounces rice vermicelli noodles
2 cups bean sprouts
Garnish Ingredients:
1 lime, quartered
1/2 cup each fresh basil, mint and cilantro each
1 small jalapeno pepper, thinly sliced (optional)
1 Tbsp fish sauce
Directions
In large saucepan, heat 1 Tbsp canola oil over medium heat. Add beef and cook for about 2-3 minutes. It won’t be cooked through. Set aside.
Add 1/2 Tbsp canola oil to saucepan. Add onions and cook for about 3 minutes. Add beef stock, water, ginger, lemongrass, peppercorns and cinnamon stick, simmer for about 1 hour. (Broth can be prepared up to 2 days in advance and refrigerated, if preferred.)
Meanwhile, place rice vermicelli in bowl and cover with very hot water. Place lid on top and allow to sit for about 3 minutes.
Prepare garnish plate: Arrange limes, basil, mint, cilantro, jalapeno and small bowl of fish sauce on a plate.
Add beef to stock mixture and cook to desired doneness.
To serve: Divide rice vermicelli and sprouts evenly in 4 bowls. Pour hot broth-beef mixture over top. Garnish as desired from the garnish plate.
Notes:
This recipe was inspired by Pho, a traditional Vietnamese soup. You can modify the recipe by using vegetable stock and tofu for a vegetarian version.
Nutritional Information Per Serving: Calories: 270; Fat: 9 g; Saturated Fat: 2 g; Fiber: 3 g; Sodium: 115 mg; Cholesterol: 35 mg; Protein: 20 g; Carbohydrates: 27 g
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