Enjoy!
PUMPKIN RISOTTO
Yield: 2 pounds; Serves: 10
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml
Print Version: http://diabeticgourmet.com/recipes/html/612.shtml
Ingredients
1 pint Chicken or Vegetable Stock
10-1/2 ounces diced cheese pumpkin or other turban squash
2 ounces onion, diced
2 teaspoons minced garlic
5 ounces arborio rice
2 fluid ounces dry white wine
1-1/4 ounces Romano cheese, grated
Directions
Heat the stock in a medium saucepan.
In a separate saucepan, sweat the pumpkin, onions, and garlic in a small amount of the stock until the onions are translucent. Add the rice and cook briefly.
Stirring constantly over medium to low heat, add the remaining hot stock in 3 additions, making sure the rice absorbs each addition of stock before adding the next. When properly cooked, the risotto should have a creamy texture and be firm to the bite.
Remove the risotto from the heat and stir in the Romano.
Nutritional Information Per Serving: (3 ounces): Calories: 80, Fat: 1.5g, Cholesterol: 5mg, Sodium: 130mg, Carbohydrate: 12g, Dietary Fiber: 1g, Sugars: 2g, Protein: 3g; Diabetic Exchanges: 1/2 Bread/Starch, 1 Vegetable
SPICED APPLE PUDDING
This recipe can be viewed online here.
Servings: 4 (1/2 cup)
Ingredients
2 cups Unsweetened apple juice
1/3 cup Granulated sugar substitute
1/3 cup Cornstarch
1/2 tsp Cinnamon
1 Egg
Directions
In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix well. Add remaining juice. Place over medium heat and cook, stirring, until mixture comes to a boil. Reduce heat and simmer for 2 minutes. Remove from heat.
In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to beaten egg. Stir until smooth. Return immediately to hot mixture, stirring constantly. (The hot mixture will cook the egg.)
Stir in sweetener and cinnamon. Pour into 4 dessert dishes, cover with plastic wrap to prevent skin from forming. Cool to room temperature or chill in refrigerator.
Nutritional Information Per Serving: Calories: 117; Protein: 1 g; Fat: 1 g; Carbohydrates: 26 g; Exchanges: 1 starch; 1 fruit
PUMPKIN CHEESECAKE
Yield: 12 to 14 slices
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
3/4 cup ground reduced-fat graham crackers
3/4 cup ground gingersnap cookies
8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided
4-5 tablespoons margarine, melted
2 packages (8 ounces each) fat-free cream cheese
1 cup canned pumpkin
2 eggs
2 egg whites
2 teaspoons ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground ginger
2 tablespoons cornstarch
1 cup light whipped topping
Chopped toasted pecans, as garnish
Directions
Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.
Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.
Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.
Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat
PUMPKIN CHEESECAKE IN GINGERSNAP CRUST
Yield: 16 servings
View at http://diabeticgourmet.com/recipes/html/878.shtml
Ingredients
Crust:
1-1/4 cups gingersnap crumbs
3 tablespoons stick butter or margarine, melted
3 tablespoons Equal Spoonful*
Cheesecake:
3 packages (8 ounces each) reduced-fat cream cheese, softened
1-1/4 cups Equal Spoonful**
2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1 cup pumpkin puree (canned or homemade)
2 eggs
2 egg whites
2 tablespoons cornstarch
2 teaspoons vanilla
Topping:
1 cup reduced-fat sour cream
2 tablespoons Equal Spoonful***
1/2 teaspoon vanilla
* May substitute 4-1/2 packets Equal sweetener
** May substitute 30 packets Equal sweetener
Directions
For Crust, combine gingersnap crumbs, 3 tablespoons Equal and butter. Press onto bottom of a 9-inch spring form pan. Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese, 1-1/4 cups Equal, cinnamon, nutmeg and salt in mixing bowl on medium speed of mixer until smooth and well combined. Mix in pumpkin. Mix in eggs and egg whites. Mix in cornstarch and vanilla until blended.
Pour cheesecake mixture over baked crust. Bake in preheated oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack 5 minutes.
Meanwhile, combine sour cream, 2 tablespoons Equal and 1/2 teaspoon vanilla. Gently spread over top of cheesecake. Return to oven and bake 3 to 4 minutes until sour cream mixture is set. Remove cheesecake to wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate at least 4 hours before serving. To serve, remove side of pan. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 196; Protein: 7 g; Fat: 13 g; Sodium: 271 mg; Cholesterol: 64 mg; Carbohydrates: 13 g;Exchanges: 1 milk, 2-1/2 fat
WARM APPLE AND CRANBERRY SAUCE
The recipe starts off, “Nothing beats cooking with apples and cranberries for the holidays and this homemade sauce combines the two fruits for a show-stopping side dish. This is a great Thanksgiving dish!”
Yield: 2-2/3 cups (650 mL); 8 servings. Serving size: 1/3 cup (75 mL). Source: Cheryl Forberg, R.D.
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1144.shtml
Ingredients
1 Tbsp canola oil (15 mL)
4 large Fuji apples, about 2 lb (1 kg), cored, quartered lengthwise and cut into half-inch pieces
1/4 cup water (60 mL)
1 Tbsp lemon juice (15 mL)1/2 tsp pure vanilla extract (2 mL)
1/4 tsp ground cinnamon (1 mL)
1/4 cup coarsely chopped dried cranberries (60 mL)
1/8 teaspoon salt (optional) (.5 mL)
Directions
In large, heavy saucepan, heat canola oil and add apples. Saute over medium heat for about 10 minutes or until apples are lightly caramelized. Add water and lemon juice to pan, cook and stir briefly to deglaze pan.
Carefully transfer apples to bowl of food processor and pulse just a few times to chunky consistency. Stir in vanilla, cinnamon and cranberries. Serve warm.
Nutritional Information Per Serving: Calories: 40; Protein: 0 g; Fat: 1 g; Sodium: 0 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 9 g
BALSAMIC BRUSSELS SPROUTS
Makes 4 servings.
View online with photo: http://diabeticgourmet.com/recipes/html/1147.shtml
Ingredients
10 oz. fresh Brussels sprouts, the smallest available
2-3 Tbsp. extra-virgin olive oil
1-2 garlic clove (or to taste), finely minced
1-1/2 Tbsp. balsamic vinegar, or to taste
1/4 cup minced red bell pepper
1 Tbsp. finely-chopped flat-leaf parsley
Salt and freshly ground black pepper, to taste
Directions
Steam the Brussels sprouts just until tender, either on top of the stove or in a microwave at medium power.
While the sprouts are cooking, whisk together the olive oil with the vinegar and garlic. Set the dressing aside.
When the sprouts are done, drain them well and place in a shallow serving bowl. Re-blend dressing and drizzle over sprouts. Sprinkle top of sprouts with the red pepper and parsley. Season to taste with salt and pepper. Serve hot.
Nutritional Information Per Serving:Calories: 98; Protein: 2 g; Fat: 7 g; Sodium: 195 mg; Saturated Fat: under 1 g; Dietary Fiber: 2 g; Carbohydrates: 8 g
Showing posts with label Warm Apple and Cranberry Sauce. Show all posts
Showing posts with label Warm Apple and Cranberry Sauce. Show all posts
Monday, March 14, 2016
Wednesday, November 25, 2015
Thursday Recipes (A Day Early)
Since tomorrow is Thanksgiving, this week's Diabetic Thursday is today (Wednesday), as well as Wednesday's normal offerings. Next week, we'll be back to normal. In the meantime, those in the U.S. who celebrate the holiday, have a Happy Thanksgiving. Enjoy!
PUMPKIN RISOTTO
Yield: 2 pounds; Serves: 10
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml
Print Version: http://diabeticgourmet.com/recipes/html/612.shtml
Ingredients
1 pint Chicken or Vegetable Stock
10-1/2 ounces diced cheese pumpkin or other turban squash
2 ounces onion, diced
2 teaspoons minced garlic
5 ounces arborio rice
2 fluid ounces dry white wine
1-1/4 ounces Romano cheese, grated
Directions
Heat the stock in a medium saucepan.
In a separate saucepan, sweat the pumpkin, onions, and garlic in a small amount of the stock until the onions are translucent. Add the rice and cook briefly.
Stirring constantly over medium to low heat, add the remaining hot stock in 3 additions, making sure the rice absorbs each addition of stock before adding the next. When properly cooked, the risotto should have a creamy texture and be firm to the bite.
Remove the risotto from the heat and stir in the Romano.
Nutritional Information Per Serving: (3 ounces): Calories: 80, Fat: 1.5g, Cholesterol: 5mg, Sodium: 130mg, Carbohydrate: 12g, Dietary Fiber: 1g, Sugars: 2g, Protein: 3g; Diabetic Exchanges: 1/2 Bread/Starch, 1 Vegetable
SPICED APPLE PUDDING
This recipe can be viewed online here.
Servings: 4 (1/2 cup)
Ingredients
2 cups Unsweetened apple juice
1/3 cup Granulated sugar substitute
1/3 cup Cornstarch
1/2 tsp Cinnamon
1 Egg
Directions
In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix well. Add remaining juice. Place over medium heat and cook, stirring, until mixture comes to a boil. Reduce heat and simmer for 2 minutes. Remove from heat.
In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to beaten egg. Stir until smooth. Return immediately to hot mixture, stirring constantly. (The hot mixture will cook the egg.)
Stir in sweetener and cinnamon. Pour into 4 dessert dishes, cover with plastic wrap to prevent skin from forming. Cool to room temperature or chill in refrigerator.
Nutritional Information Per Serving: Calories: 117; Protein: 1 g; Fat: 1 g; Carbohydrates: 26 g; Exchanges: 1 starch; 1 fruit
PUMPKIN CHEESECAKE
Yield: 12 to 14 slices
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
3/4 cup ground reduced-fat graham crackers
3/4 cup ground gingersnap cookies
8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided
4-5 tablespoons margarine, melted
2 packages (8 ounces each) fat-free cream cheese
1 cup canned pumpkin
2 eggs
2 egg whites
2 teaspoons ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground ginger
2 tablespoons cornstarch
1 cup light whipped topping
Chopped toasted pecans, as garnish
Directions
Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.
Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.
Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.
Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat
WARM APPLE AND CRANBERRY SAUCE
The recipe starts off, “Nothing beats cooking with apples and cranberries for the holidays and this homemade sauce combines the two fruits for a show-stopping side dish. This is a great Thanksgiving dish!”
Yield: 2-2/3 cups (650 mL); 8 servings. Serving size: 1/3 cup (75 mL). Source: Cheryl Forberg, R.D.
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1144.shtml
Ingredients
1 Tbsp canola oil (15 mL)
4 large Fuji apples, about 2 lb (1 kg), cored, quartered lengthwise and cut into half-inch pieces
1/4 cup water (60 mL)
1 Tbsp lemon juice (15 mL)1/2 tsp pure vanilla extract (2 mL)
1/4 tsp ground cinnamon (1 mL)
1/4 cup coarsely chopped dried cranberries (60 mL)
1/8 teaspoon salt (optional) (.5 mL)
Directions
In large, heavy saucepan, heat canola oil and add apples. Saute over medium heat for about 10 minutes or until apples are lightly caramelized. Add water and lemon juice to pan, cook and stir briefly to deglaze pan.
Carefully transfer apples to bowl of food processor and pulse just a few times to chunky consistency. Stir in vanilla, cinnamon and cranberries. Serve warm.
Nutritional Information Per Serving: Calories: 40; Protein: 0 g; Fat: 1 g; Sodium: 0 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 9 g
BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE
Yield: 12 servings. Serving Size: 1 cup
To view this online, click here.
Ingredients
2 cups water
1/2 cup wild rice
1/2 cup sliced almonds
1 1/2 Tbsp canola oil
1 cup chopped onion
2 cups low-sodium chicken broth
2 cups water
1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups
1 Granny Smith apple, peeled, cored and coarsely chopped
1 bay leaf
1 cinnamon stick
1/2 tsp salt, optional
1/2 tsp nutmeg
Directions
In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.
In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.
In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.
Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.
Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
PUMPKIN RISOTTO
Yield: 2 pounds; Serves: 10
Serving Size: 3 ounces
Source: The Professional Chef's Techniques of Healthy Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/96.shtml
Print Version: http://diabeticgourmet.com/recipes/html/612.shtml
Ingredients
1 pint Chicken or Vegetable Stock
10-1/2 ounces diced cheese pumpkin or other turban squash
2 ounces onion, diced
2 teaspoons minced garlic
5 ounces arborio rice
2 fluid ounces dry white wine
1-1/4 ounces Romano cheese, grated
Directions
Heat the stock in a medium saucepan.
In a separate saucepan, sweat the pumpkin, onions, and garlic in a small amount of the stock until the onions are translucent. Add the rice and cook briefly.
Stirring constantly over medium to low heat, add the remaining hot stock in 3 additions, making sure the rice absorbs each addition of stock before adding the next. When properly cooked, the risotto should have a creamy texture and be firm to the bite.
Remove the risotto from the heat and stir in the Romano.
Nutritional Information Per Serving: (3 ounces): Calories: 80, Fat: 1.5g, Cholesterol: 5mg, Sodium: 130mg, Carbohydrate: 12g, Dietary Fiber: 1g, Sugars: 2g, Protein: 3g; Diabetic Exchanges: 1/2 Bread/Starch, 1 Vegetable
SPICED APPLE PUDDING
This recipe can be viewed online here.
Servings: 4 (1/2 cup)
Ingredients
2 cups Unsweetened apple juice
1/3 cup Granulated sugar substitute
1/3 cup Cornstarch
1/2 tsp Cinnamon
1 Egg
Directions
In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix well. Add remaining juice. Place over medium heat and cook, stirring, until mixture comes to a boil. Reduce heat and simmer for 2 minutes. Remove from heat.
In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to beaten egg. Stir until smooth. Return immediately to hot mixture, stirring constantly. (The hot mixture will cook the egg.)
Stir in sweetener and cinnamon. Pour into 4 dessert dishes, cover with plastic wrap to prevent skin from forming. Cool to room temperature or chill in refrigerator.
Nutritional Information Per Serving: Calories: 117; Protein: 1 g; Fat: 1 g; Carbohydrates: 26 g; Exchanges: 1 starch; 1 fruit
PUMPKIN CHEESECAKE
Yield: 12 to 14 slices
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
3/4 cup ground reduced-fat graham crackers
3/4 cup ground gingersnap cookies
8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided
4-5 tablespoons margarine, melted
2 packages (8 ounces each) fat-free cream cheese
1 cup canned pumpkin
2 eggs
2 egg whites
2 teaspoons ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground ginger
2 tablespoons cornstarch
1 cup light whipped topping
Chopped toasted pecans, as garnish
Directions
Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.
Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.
Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.
Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat
WARM APPLE AND CRANBERRY SAUCE
The recipe starts off, “Nothing beats cooking with apples and cranberries for the holidays and this homemade sauce combines the two fruits for a show-stopping side dish. This is a great Thanksgiving dish!”
Yield: 2-2/3 cups (650 mL); 8 servings. Serving size: 1/3 cup (75 mL). Source: Cheryl Forberg, R.D.
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1144.shtml
Ingredients
1 Tbsp canola oil (15 mL)
4 large Fuji apples, about 2 lb (1 kg), cored, quartered lengthwise and cut into half-inch pieces
1/4 cup water (60 mL)
1 Tbsp lemon juice (15 mL)1/2 tsp pure vanilla extract (2 mL)
1/4 tsp ground cinnamon (1 mL)
1/4 cup coarsely chopped dried cranberries (60 mL)
1/8 teaspoon salt (optional) (.5 mL)
Directions
In large, heavy saucepan, heat canola oil and add apples. Saute over medium heat for about 10 minutes or until apples are lightly caramelized. Add water and lemon juice to pan, cook and stir briefly to deglaze pan.
Carefully transfer apples to bowl of food processor and pulse just a few times to chunky consistency. Stir in vanilla, cinnamon and cranberries. Serve warm.
Nutritional Information Per Serving: Calories: 40; Protein: 0 g; Fat: 1 g; Sodium: 0 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 9 g
BUTTERNUT SQUASH AND APPLE SOUP WITH TOASTED ALMONDS AND WILD RICE
Yield: 12 servings. Serving Size: 1 cup
To view this online, click here.
Ingredients
2 cups water
1/2 cup wild rice
1/2 cup sliced almonds
1 1/2 Tbsp canola oil
1 cup chopped onion
2 cups low-sodium chicken broth
2 cups water
1-3 lb Butternut Squash, peeled and flesh cut into 1-inch cubes to yield 8 cups
1 Granny Smith apple, peeled, cored and coarsely chopped
1 bay leaf
1 cinnamon stick
1/2 tsp salt, optional
1/2 tsp nutmeg
Directions
In medium saucepan, bring 2 cups water to a boil and add wild rice. Reduce heat, cover and simmer for about 45 minutes or until water is evaporated and rice grains have split open. (Check occasionally to ensure water does not evaporate too quickly causing rice to burn). Drain any excess water and set aside.
In nonstick skillet over medium-high heat, toast almonds to golden brown, about 1-2 minutes. Watch so they don't burn. Remove and set aside.
In large soup pot, heat canola oil over medium-high heat. Add onions, reduce heat to medium and cook for 3-4 minutes or until opaque; do not allow onions to brown. Stir in broth, water, squash, apple, bay leaf and cinnamon stick. Bring to a boil and then reduce heat and simmer for 25-30 minutes or until squash and apples are tender. Remove from heat and remove bay leaf and cinnamon stick.
Purée soup with immersion blender or food processor. Return to low heat and stir in salt (if using) and nutmeg. Stir in wild rice to heat through. Spoon soup into bowls and garnish each bowl with 1 Tbsp toasted almonds.
Nutritional Information Per Serving: Calories: 110; Protein: 3 g; Fat: 4 g; Sodium: 115 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 4 g; Carbohydrates: 17 g
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
Tuesday, November 24, 2015
Tuesday Recipes
Here are today's six diabetic recipes. Enjoy!
SOUTHERN PECAN PIE
Servings: 10
View online: http://diabeticgourmet.com/recipes/html/188.shtml
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce. Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth. Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time. Stir in the vanilla and coffee.
Pour mixture into pie shell. Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Protein: 3 g; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg ; Carbohydrates: 28 g; Exchanges: 1 Bread, 1 Fruit, 2 Fat
SWEET POTATO PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1030.shtml
Ingredients
Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat
SOUTHWESTERN ROASTED VEGETABLES
Yield: Makes 8 (1/2-cup) servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/1055.shtml
Ingredients
4 cups peeled, cubed sweet potatoes (yams), cut in 1-inch cubes
1 1/2 cups zucchini, cut into small chunks
1 small red onion, cut into small chunks
1 6-ounce package portabella mushroom slices, halved
2 tablespoons olive oil
3 tablespoons reduced-sodium taco seasoning mix (about half a 1.25-ounce packet)
Salt to taste (optional)
>Directions
Preheat oven to 425F. Coat baking sheet with nonstick cooking spray or line with foil.
In large bowl, combine sweet potatoes, zucchini, onion and mushrooms. Toss with olive oil to coat. Sprinkle with taco seasoning and spread vegetables on baking sheet.
Bake 40 minutes, shaking pan every 15 minutes, until vegetables are tender and roasted.
Nutritional Information Per Serving: Calories: 110; Protein: 2 g; Fat: 4 g; Sodium: 209 mg; Cholesterol: 0 mg; Carbohydrates: 17 g
PUMPKIN CHEESECAKE IN GINGERSNAP CRUST
Yield: 16 servings
View at http://diabeticgourmet.com/recipes/html/878.shtml
Ingredients
Crust:
1-1/4 cups gingersnap crumbs
3 tablespoons stick butter or margarine, melted
3 tablespoons Equal Spoonful*
Cheesecake:
3 packages (8 ounces each) reduced-fat cream cheese, softened
1-1/4 cups Equal Spoonful**
2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1 cup pumpkin puree (canned or homemade)
2 eggs
2 egg whites
2 tablespoons cornstarch
2 teaspoons vanilla
Topping:
1 cup reduced-fat sour cream
2 tablespoons Equal Spoonful***
1/2 teaspoon vanilla
* May substitute 4-1/2 packets Equal sweetener
** May substitute 30 packets Equal sweetener
Directions
For Crust, combine gingersnap crumbs, 3 tablespoons Equal and butter. Press onto bottom of a 9-inch spring form pan. Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese, 1-1/4 cups Equal, cinnamon, nutmeg and salt in mixing bowl on medium speed of mixer until smooth and well combined. Mix in pumpkin. Mix in eggs and egg whites. Mix in cornstarch and vanilla until blended.
Pour cheesecake mixture over baked crust. Bake in preheated oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack 5 minutes.
Meanwhile, combine sour cream, 2 tablespoons Equal and 1/2 teaspoon vanilla. Gently spread over top of cheesecake. Return to oven and bake 3 to 4 minutes until sour cream mixture is set. Remove cheesecake to wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate at least 4 hours before serving. To serve, remove side of pan. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 196; Protein: 7 g; Fat: 13 g; Sodium: 271 mg; Cholesterol: 64 mg; Carbohydrates: 13 g;Exchanges: 1 milk, 2-1/2 fat
WARM APPLE AND CRANBERRY SAUCE
The recipe starts off, “Nothing beats cooking with apples and cranberries for the holidays and this homemade sauce combines the two fruits for a show-stopping side dish. This is a great Thanksgiving dish!”
Yield: 2-2/3 cups; 8 servings. Serving size: 1/3 cup. Source: Cheryl Forberg, R.D.
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1144.shtml
Ingredients
1 Tbsp canola oil
4 large Fuji apples, about 2 lb, cored, quartered lengthwise and cut into half-inch pieces
1/4 cup water
1 Tbsp lemon juice
1/2 tsp pure vanilla extract
1/4 tsp ground cinnamon
1/4 cup coarsely chopped dried cranberries
1/8 teaspoon salt (optional)
Directions
In large, heavy saucepan, heat canola oil and add apples. Saute over medium heat for about 10 minutes or until apples are lightly caramelized. Add water and lemon juice to pan, cook and stir briefly to deglaze pan.
Carefully transfer apples to bowl of food processor and pulse just a few times to chunky consistency. Stir in vanilla, cinnamon and cranberries. Serve warm.
Nutritional Information Per Serving: Calories: 40; Protein: 0 g; Fat: 1 g; Sodium: 0 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 9 g
BALSAMIC BRUSSELS SPROUTS
Makes 4 servings.
View online with photo: http://diabeticgourmet.com/recipes/html/1147.shtml
Ingredients
10 oz. fresh Brussels sprouts, the smallest available
2-3 Tbsp. extra-virgin olive oil
1-2 garlic clove (or to taste), finely minced
1-1/2 Tbsp. balsamic vinegar, or to taste
1/4 cup minced red bell pepper
1 Tbsp. finely-chopped flat-leaf parsley
Salt and freshly ground black pepper, to taste
Directions
Steam the Brussels sprouts just until tender, either on top of the stove or in a microwave at medium power.
While the sprouts are cooking, whisk together the olive oil with the vinegar and garlic. Set the dressing aside.
When the sprouts are done, drain them well and place in a shallow serving bowl. Re-blend dressing and drizzle over sprouts. Sprinkle top of sprouts with the red pepper and parsley. Season to taste with salt and pepper. Serve hot.
Nutritional Information Per Serving:Calories: 98; Protein: 2 g; Fat: 7 g; Sodium: 195 mg; Saturated Fat: under 1 g; Dietary Fiber: 2 g; Carbohydrates: 8 g
SOUTHERN PECAN PIE
Servings: 10
View online: http://diabeticgourmet.com/recipes/html/188.shtml
Ingredients
1 (9-inch) unbaked pie shell
1 cup fruit sweetener
1 tablespoon cornmeal
1/3 cup unsweetened applesauce
3 tablespoons water
2 tablespoon cornstarch
3 eggs
2 teaspoon vanilla extract
2 tablespoon very strong coffee or espresso, prepared
24 pecan halves
Directions
Prepare pastry and place in 9" pie pan.
In large bowl, combine fruit sweetener, cornmeal and applesauce. Beat with an electric mixer.
In a small bowl, blend water and cornstarch until smooth. Add to fruit sweetner mixture and blend.
Beat in eggs, one at a time. Stir in the vanilla and coffee.
Pour mixture into pie shell. Decorate top with pecan halves.
Bake 30 to 40 minutes, or until custard is set, at 375F.
Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Protein: 3 g; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg ; Carbohydrates: 28 g; Exchanges: 1 Bread, 1 Fruit, 2 Fat
SWEET POTATO PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1030.shtml
Ingredients
Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat
SOUTHWESTERN ROASTED VEGETABLES
Yield: Makes 8 (1/2-cup) servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/1055.shtml
Ingredients
4 cups peeled, cubed sweet potatoes (yams), cut in 1-inch cubes
1 1/2 cups zucchini, cut into small chunks
1 small red onion, cut into small chunks
1 6-ounce package portabella mushroom slices, halved
2 tablespoons olive oil
3 tablespoons reduced-sodium taco seasoning mix (about half a 1.25-ounce packet)
Salt to taste (optional)
>Directions
Preheat oven to 425F. Coat baking sheet with nonstick cooking spray or line with foil.
In large bowl, combine sweet potatoes, zucchini, onion and mushrooms. Toss with olive oil to coat. Sprinkle with taco seasoning and spread vegetables on baking sheet.
Bake 40 minutes, shaking pan every 15 minutes, until vegetables are tender and roasted.
Nutritional Information Per Serving: Calories: 110; Protein: 2 g; Fat: 4 g; Sodium: 209 mg; Cholesterol: 0 mg; Carbohydrates: 17 g
PUMPKIN CHEESECAKE IN GINGERSNAP CRUST
Yield: 16 servings
View at http://diabeticgourmet.com/recipes/html/878.shtml
Ingredients
Crust:
1-1/4 cups gingersnap crumbs
3 tablespoons stick butter or margarine, melted
3 tablespoons Equal Spoonful*
Cheesecake:
3 packages (8 ounces each) reduced-fat cream cheese, softened
1-1/4 cups Equal Spoonful**
2 teaspoons ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1 cup pumpkin puree (canned or homemade)
2 eggs
2 egg whites
2 tablespoons cornstarch
2 teaspoons vanilla
Topping:
1 cup reduced-fat sour cream
2 tablespoons Equal Spoonful***
1/2 teaspoon vanilla
* May substitute 4-1/2 packets Equal sweetener
** May substitute 30 packets Equal sweetener
Directions
For Crust, combine gingersnap crumbs, 3 tablespoons Equal and butter. Press onto bottom of a 9-inch spring form pan. Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese, 1-1/4 cups Equal, cinnamon, nutmeg and salt in mixing bowl on medium speed of mixer until smooth and well combined. Mix in pumpkin. Mix in eggs and egg whites. Mix in cornstarch and vanilla until blended.
Pour cheesecake mixture over baked crust. Bake in preheated oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack 5 minutes.
Meanwhile, combine sour cream, 2 tablespoons Equal and 1/2 teaspoon vanilla. Gently spread over top of cheesecake. Return to oven and bake 3 to 4 minutes until sour cream mixture is set. Remove cheesecake to wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate at least 4 hours before serving. To serve, remove side of pan. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 196; Protein: 7 g; Fat: 13 g; Sodium: 271 mg; Cholesterol: 64 mg; Carbohydrates: 13 g;Exchanges: 1 milk, 2-1/2 fat
WARM APPLE AND CRANBERRY SAUCE
The recipe starts off, “Nothing beats cooking with apples and cranberries for the holidays and this homemade sauce combines the two fruits for a show-stopping side dish. This is a great Thanksgiving dish!”
Yield: 2-2/3 cups; 8 servings. Serving size: 1/3 cup. Source: Cheryl Forberg, R.D.
Photo and Print Version: http://diabeticgourmet.com/recipes/html/1144.shtml
Ingredients
1 Tbsp canola oil
4 large Fuji apples, about 2 lb, cored, quartered lengthwise and cut into half-inch pieces
1/4 cup water
1 Tbsp lemon juice
1/2 tsp pure vanilla extract
1/4 tsp ground cinnamon
1/4 cup coarsely chopped dried cranberries
1/8 teaspoon salt (optional)
Directions
In large, heavy saucepan, heat canola oil and add apples. Saute over medium heat for about 10 minutes or until apples are lightly caramelized. Add water and lemon juice to pan, cook and stir briefly to deglaze pan.
Carefully transfer apples to bowl of food processor and pulse just a few times to chunky consistency. Stir in vanilla, cinnamon and cranberries. Serve warm.
Nutritional Information Per Serving: Calories: 40; Protein: 0 g; Fat: 1 g; Sodium: 0 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 9 g
BALSAMIC BRUSSELS SPROUTS
Makes 4 servings.
View online with photo: http://diabeticgourmet.com/recipes/html/1147.shtml
Ingredients
10 oz. fresh Brussels sprouts, the smallest available
2-3 Tbsp. extra-virgin olive oil
1-2 garlic clove (or to taste), finely minced
1-1/2 Tbsp. balsamic vinegar, or to taste
1/4 cup minced red bell pepper
1 Tbsp. finely-chopped flat-leaf parsley
Salt and freshly ground black pepper, to taste
Directions
Steam the Brussels sprouts just until tender, either on top of the stove or in a microwave at medium power.
While the sprouts are cooking, whisk together the olive oil with the vinegar and garlic. Set the dressing aside.
When the sprouts are done, drain them well and place in a shallow serving bowl. Re-blend dressing and drizzle over sprouts. Sprinkle top of sprouts with the red pepper and parsley. Season to taste with salt and pepper. Serve hot.
Nutritional Information Per Serving:Calories: 98; Protein: 2 g; Fat: 7 g; Sodium: 195 mg; Saturated Fat: under 1 g; Dietary Fiber: 2 g; Carbohydrates: 8 g
Subscribe to:
Posts (Atom)