Here are six yummy recipes to help you through the day, including Mango Frappe and Beef Ragout. Enjoy!
WILD RICE MUFFINS
This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”
Yield: 12 muffins (1 per serving)
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=715
Online version: http://diabeticgourmet.com/recipes/html/715.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Ingredients
1/2 cup uncooked wild rice
2 cups water
1 teaspoon salt, divided
1 cup fat-free milk
4 tablespoons margarine, melted
1 egg, beaten
2 egg whites
1 cup all-purpose flour
1/2 cup whole wheat flour
3 tablespoons baking powder
1 tablespoon sugar
Directions
Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.
Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.
Spoon batter into 12 greased muffin cups.
Bake at 400 degrees until muffins are browned, 20 to 25 minutes.
Remove from pans and cool on wire racks.
Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat
STRAWBERRY TRIFLE
Prep Time: 10 Minutes - Cost: $
Servings: 15 - Difficulty Level: 2
Source: Cooking Healthy and Fast
Author: Rachel Rudel, RD
Find this recipe at: http://diabeticgourmet.com/recipes/html/223.shtml
Ingredients
1/2 large or 1 small angel food cake
3 oz. box sugar-free strawberry gelatin
10 oz. lite frozen strawberries, thawed
2 bananas, large
2 9oz. boxes instant sugar-free vanilla pudding
9 oz. lite whipped topping
Directions
Tear cake into bite size pieces and place in bottom of ungreased 9" x 13" pan.
Dissolve gelatin in 1 cup boiling water- no cold water. Add strawberries and their juice to gelatin.
Spoon evenly over cake pieces.
Slice bananas on top and refrigerate while you prepare the pudding, which should be made with skim milk.
Pour pudding over the bananas and top with lite whipped topping. Refrigerate 1 to 2 hours.
Cut into squares to serve.
Garnish with a slice of fresh strawberry, if available.
Nutritional Information Per Serving: Calories: 124; Fat: 3 g; Sodium: 314 mg; Exchanges: 1 Starch/Bread; 1/2 fruit; 1/2 fat
VEGETARIAN CURRY
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/292-vegetarian-curry
Ingredients
3 potatoes chopped
1 cauliflower chopped
1 1/2 cup green peas
3 tomatoes chopped
3/4 tsp tumeric
1/2 tsp chili powder
1 1/2 tsp cumin
1 tsp curry
1 cup of water
Directions
Place all ingredients in a crock pot or slow cooker. Cook on low for five to six hours.
Nutritional Facts:Servings: 3; calories 125; cholesterol 0 mg;sodium 23 mg;total carbs 26 g; dietary fiber 6 g; protein 5 g
BAKED CHICKEN PARMESAN
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=716
Online version: http://diabeticgourmet.com/recipes/html/716.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
MANGO FRAPPE
Yield: 3 cups (3 Servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/729.shtml
Ingredients
1 medium whole ripe mango (12 ounces), peeled and pitted
3/4 cup orange juice
1/4 cup lime juice
1-1/4 cups club soda
2 ice cubes
Directions
Puree the mango in a food processor or a blender. Add the orange and lime juices; process until smooth.
Add the club soda and ice cubes; process just to blend and crush the ice. Serve at once.
Nutritional Information Per Serving: Calories: 83; Protein: 1 g; Sodium: 27 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 18 g; Carbohydrates: 22 g; Exchanges: 1-1/2 Fruit
Showing posts with label Wild Rice Muffins. Show all posts
Showing posts with label Wild Rice Muffins. Show all posts
Wednesday, June 7, 2017
Friday, May 12, 2017
Friday Recipes
It's Friday! Here are six diabetic recipes to help you through the weekend, including Southern Roast Turkey with Bourbon Peach Glaze and Bratapfel (German Baked Apples). Enjoy!
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=695
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
SOUTHERN ROAST TURKEY WITH BOURBON PEACH GLAZE
Yield: 20 Servings
Source: NTF
Find this recipe at: http://diabeticgourmet.com/recipes/html/200.shtml
Ingredients
1 15-Pound WHOLE TURKEY fresh or frozen (thawed)
1-1/2 Teaspoon salt
1/2 Teaspoon freshly ground black pepper
1/2 Cup peach preserves
2 Tablespoons bourbon
2 Teaspoons Angostura bitters
5 pickled peaches for garnish
Directions
Remove giblets and neck from turkey; reserve for gravy. Rinse turkey with cold running water and drain well. Blot dry with paper towels.
Sprinkle salt and pepper in the cavities of the bird.
Fold neck skin and fasten to the back with skewers. Fold the wings under the back of the turkey. Return legs to tucked position.
Place turkey, breast side up, on a rack in a large shallow (no more than 2-1/2" deep) roasting pan. Insert an oven-safe thermometer into thickest part of the thigh, being careful it does not touch the bone.
Roast turkey in a preheated 325 degree F. oven about 3-3/4 hours. Baste with the pan juices.
Meanwhile, in a small saucepan, over low heat, combine preserves, bourbon and bitters. Cook until preserves are melted.
During the last 30 minutes of roasting time, baste the bird with the bourbon peach glaze. Continue to roast until the thermometer registers 180 degrees F. in the thigh, or 170 degrees F. in the breast.
Remove turkey from the oven and allow the bird to rest for 15-20 minutes before carving.
Place on a warm large platter and garnish with pickled peaches.
Note: Provides 22 servings at 6 ounces per portion.
Nutritional Information Per Serving: Calories: 355; Protein: 45 g; Fat: 16 g; Sodium: 258 mg; Cholesterol: 132 mg; Carbohydrates: 5 g
BRATAPFEL (GERMAN BAKED APPLES
This recipe begins, “It doesn't matter if you can't pronounce this wonderful German dessert. The flavor will win you over from the first bite.”
This is from Diabetic Connect.
To view this online, click here.
Ingredients
4 medium Braeburn apples
1/2 cup chopped walnuts
2 TBS raisins
3 TBS coconut oil, melted
1 1/2 TBS honey
1 1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground ginger
Directions
Preheat the oven to 400 degrees F.
Grease the bottom of a 8x8 baking dish.
Cut a circle in the top of the apples about 1 1/2 inches wide. Scoop out the top circle and continue scooping down only 3/4 the way of the apple, trying to keep the 1 1/2 inch measurement the whole way.
Mix the remaining ingredients, and scoop them equally between the 4 apples.
Bake uncovered for 30-40 minutes, or until the apples are at the desired tenderness. Do not over cook or the apples will be mushy.
Cut apples in half and serve.
Nutritional Facts: Servings: 8; Calories: 148; Total Fat: 10 g; Saturated Fat: 0 g; Sodium: 1 mg; Carbohydrates: 15 g; Dietary Fiber: 2 g; Protein: 1 g
WARM MOLE BEAN DIP
Yield: Makes 8 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=706
View recipe: http://diabeticgourmet.com/recipes/html/706.shtml
Ingredients
1 Tbsp. tomato paste
1 small tomato, seeded and chopped
1/2 cup mild, medium or hot chunky salsa
2 Tbsp. chopped cilantro
1/2 tsp. salt, or to taste
3/4 cup (3 ounces), shredded, reduced-fat Jack cheese
One (15-ounce) can pinto beans, rinsed and drained
2 tsp. canola oil
1/2 cup finely chopped onion
1 small jalapeno pepper, seeded and finely chopped
1 tsp. chili powder
1 tsp. unsweetened cocoa powder
1 tsp. ground cumin
1 tsp. dried oregano
Directions
Preheat the oven to 400 degrees.
Coat a 9-inch pie plate with cooking spray and set aside.
In a food processor, whirl beans until pureed but still slightly lumpy. Scoop beans into a mixing bowl and set aside.
In medium skillet, heat oil over medium heat. Saute onion and jalapeno until onion is soft, 5 minutes.
Add chili powder, cocoa, cumin, and oregano, and cook, stirring, until fragrant, 1 minute. Mix in tomato paste and cook for 30 seconds. Add contents of the pan to the pureed beans.
Add tomato, salsa, cilantro and salt, to beans and mix to combine all ingredients. Spread bean mixture in an even layer in the prepared pan. Sprinkle cheese over the top.
Bake until cheese is melted and bubbly and beans are heated through, 12 to 15 minutes. Serve immediately, accompanied by a bowl of baked tortilla chips.
Nutritional Information Per Serving: Calories: 100; Protein: 5 g; Fat: 3.5 g; Sodium: 370 mg; Saturated Fat: 1.5 g; Dietary Fiber: 3 g; Carbohydrates: 11 g
WILD RICE MUFFINS
This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”
Yield: 12 muffins (1 per serving)
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=715
Online version: http://diabeticgourmet.com/recipes/html/715.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Ingredients
1/2 cup uncooked wild rice
2 cups water
1 teaspoon salt, divided
1 cup fat-free milk
4 tablespoons margarine, melted
1 egg, beaten
2 egg whites
1 cup all-purpose flour
1/2 cup whole wheat flour
3 tablespoons baking powder
1 tablespoon sugar
Directions
Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.
Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.
Spoon batter into 12 greased muffin cups.
Bake at 400 degrees until muffins are browned, 20 to 25 minutes.
Remove from pans and cool on wire racks.
Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat
STRAWBERRY TRIFLE
Prep Time: 10 Minutes - Cost: $
Servings: 15 - Difficulty Level: 2
Source: Cooking Healthy and Fast
Author: Rachel Rudel, RD
Find this recipe at: http://diabeticgourmet.com/recipes/html/223.shtml
Ingredients
1/2 large or 1 small angel food cake
3 oz. box sugar-free strawberry gelatin
10 oz. lite frozen strawberries, thawed
2 bananas, large
2 9oz. boxes instant sugar-free vanilla pudding
9 oz. lite whipped topping
Directions
Tear cake into bite size pieces and place in bottom of ungreased 9" x 13" pan.
Dissolve gelatin in 1 cup boiling water- no cold water. Add strawberries and their juice to gelatin.
Spoon evenly over cake pieces.
Slice bananas on top and refrigerate while you prepare the pudding, which should be made with skim milk.
Pour pudding over the bananas and top with lite whipped topping. Refrigerate 1 to 2 hours.
Cut into squares to serve.
Garnish with a slice of fresh strawberry, if available.
Nutritional Information Per Serving: Calories: 124; Fat: 3 g; Sodium: 314 mg; Exchanges: 1 Starch/Bread; 1/2 fruit; 1/2 fat
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=695
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
SOUTHERN ROAST TURKEY WITH BOURBON PEACH GLAZE
Yield: 20 Servings
Source: NTF
Find this recipe at: http://diabeticgourmet.com/recipes/html/200.shtml
Ingredients
1 15-Pound WHOLE TURKEY fresh or frozen (thawed)
1-1/2 Teaspoon salt
1/2 Teaspoon freshly ground black pepper
1/2 Cup peach preserves
2 Tablespoons bourbon
2 Teaspoons Angostura bitters
5 pickled peaches for garnish
Directions
Remove giblets and neck from turkey; reserve for gravy. Rinse turkey with cold running water and drain well. Blot dry with paper towels.
Sprinkle salt and pepper in the cavities of the bird.
Fold neck skin and fasten to the back with skewers. Fold the wings under the back of the turkey. Return legs to tucked position.
Place turkey, breast side up, on a rack in a large shallow (no more than 2-1/2" deep) roasting pan. Insert an oven-safe thermometer into thickest part of the thigh, being careful it does not touch the bone.
Roast turkey in a preheated 325 degree F. oven about 3-3/4 hours. Baste with the pan juices.
Meanwhile, in a small saucepan, over low heat, combine preserves, bourbon and bitters. Cook until preserves are melted.
During the last 30 minutes of roasting time, baste the bird with the bourbon peach glaze. Continue to roast until the thermometer registers 180 degrees F. in the thigh, or 170 degrees F. in the breast.
Remove turkey from the oven and allow the bird to rest for 15-20 minutes before carving.
Place on a warm large platter and garnish with pickled peaches.
Note: Provides 22 servings at 6 ounces per portion.
Nutritional Information Per Serving: Calories: 355; Protein: 45 g; Fat: 16 g; Sodium: 258 mg; Cholesterol: 132 mg; Carbohydrates: 5 g
BRATAPFEL (GERMAN BAKED APPLES
This recipe begins, “It doesn't matter if you can't pronounce this wonderful German dessert. The flavor will win you over from the first bite.”
This is from Diabetic Connect.
To view this online, click here.
Ingredients
4 medium Braeburn apples
1/2 cup chopped walnuts
2 TBS raisins
3 TBS coconut oil, melted
1 1/2 TBS honey
1 1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground ginger
Directions
Preheat the oven to 400 degrees F.
Grease the bottom of a 8x8 baking dish.
Cut a circle in the top of the apples about 1 1/2 inches wide. Scoop out the top circle and continue scooping down only 3/4 the way of the apple, trying to keep the 1 1/2 inch measurement the whole way.
Mix the remaining ingredients, and scoop them equally between the 4 apples.
Bake uncovered for 30-40 minutes, or until the apples are at the desired tenderness. Do not over cook or the apples will be mushy.
Cut apples in half and serve.
Nutritional Facts: Servings: 8; Calories: 148; Total Fat: 10 g; Saturated Fat: 0 g; Sodium: 1 mg; Carbohydrates: 15 g; Dietary Fiber: 2 g; Protein: 1 g
WARM MOLE BEAN DIP
Yield: Makes 8 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=706
View recipe: http://diabeticgourmet.com/recipes/html/706.shtml
Ingredients
1 Tbsp. tomato paste
1 small tomato, seeded and chopped
1/2 cup mild, medium or hot chunky salsa
2 Tbsp. chopped cilantro
1/2 tsp. salt, or to taste
3/4 cup (3 ounces), shredded, reduced-fat Jack cheese
One (15-ounce) can pinto beans, rinsed and drained
2 tsp. canola oil
1/2 cup finely chopped onion
1 small jalapeno pepper, seeded and finely chopped
1 tsp. chili powder
1 tsp. unsweetened cocoa powder
1 tsp. ground cumin
1 tsp. dried oregano
Directions
Preheat the oven to 400 degrees.
Coat a 9-inch pie plate with cooking spray and set aside.
In a food processor, whirl beans until pureed but still slightly lumpy. Scoop beans into a mixing bowl and set aside.
In medium skillet, heat oil over medium heat. Saute onion and jalapeno until onion is soft, 5 minutes.
Add chili powder, cocoa, cumin, and oregano, and cook, stirring, until fragrant, 1 minute. Mix in tomato paste and cook for 30 seconds. Add contents of the pan to the pureed beans.
Add tomato, salsa, cilantro and salt, to beans and mix to combine all ingredients. Spread bean mixture in an even layer in the prepared pan. Sprinkle cheese over the top.
Bake until cheese is melted and bubbly and beans are heated through, 12 to 15 minutes. Serve immediately, accompanied by a bowl of baked tortilla chips.
Nutritional Information Per Serving: Calories: 100; Protein: 5 g; Fat: 3.5 g; Sodium: 370 mg; Saturated Fat: 1.5 g; Dietary Fiber: 3 g; Carbohydrates: 11 g
WILD RICE MUFFINS
This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”
Yield: 12 muffins (1 per serving)
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=715
Online version: http://diabeticgourmet.com/recipes/html/715.shtml
Source: 1,001 Delicious Recipes for People with Diabetes
Ingredients
1/2 cup uncooked wild rice
2 cups water
1 teaspoon salt, divided
1 cup fat-free milk
4 tablespoons margarine, melted
1 egg, beaten
2 egg whites
1 cup all-purpose flour
1/2 cup whole wheat flour
3 tablespoons baking powder
1 tablespoon sugar
Directions
Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.
Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.
Spoon batter into 12 greased muffin cups.
Bake at 400 degrees until muffins are browned, 20 to 25 minutes.
Remove from pans and cool on wire racks.
Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat
STRAWBERRY TRIFLE
Prep Time: 10 Minutes - Cost: $
Servings: 15 - Difficulty Level: 2
Source: Cooking Healthy and Fast
Author: Rachel Rudel, RD
Find this recipe at: http://diabeticgourmet.com/recipes/html/223.shtml
Ingredients
1/2 large or 1 small angel food cake
3 oz. box sugar-free strawberry gelatin
10 oz. lite frozen strawberries, thawed
2 bananas, large
2 9oz. boxes instant sugar-free vanilla pudding
9 oz. lite whipped topping
Directions
Tear cake into bite size pieces and place in bottom of ungreased 9" x 13" pan.
Dissolve gelatin in 1 cup boiling water- no cold water. Add strawberries and their juice to gelatin.
Spoon evenly over cake pieces.
Slice bananas on top and refrigerate while you prepare the pudding, which should be made with skim milk.
Pour pudding over the bananas and top with lite whipped topping. Refrigerate 1 to 2 hours.
Cut into squares to serve.
Garnish with a slice of fresh strawberry, if available.
Nutritional Information Per Serving: Calories: 124; Fat: 3 g; Sodium: 314 mg; Exchanges: 1 Starch/Bread; 1/2 fruit; 1/2 fat
Monday, November 14, 2016
Meatless Monday
It's Monday, which means Meatless Monday. Here are six meatless diabetic recipes to get your week started. Enjoy!
BAKED STUFFED ONIONS WITH SPINACH FETA
Serves: 4 (1 Serving = 1/2 Stuffed Onion)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/362.shtml
Ingredients
2 large sweet or Spanish onions (about 1-1/2 pounds total, peeled)
2 teaspoons olive oil
1 clove garlic
One 10-ounce package frozen chopped spinach, thawed and squeezed dry
1 teaspoon fresh lemon juice
1/4 teaspoon freshly ground pepper
1/4 cup bread crumbs
1/4 cup (1 ounce) crumbled feta cheese
Directions
Place the onions in a large saucepan and cover with water. Bring to a boil and cook until the onions are partially tender, about 10 to 15 minutes. Drain and cool; cut the onions in half crosswise. Scoop out the center of each onion half, leaving a 1/2-inch shell. Reserve the centers. If necessary, cut a small piece from the end of each onion shell so the shells will stand upright.
Prepare a shallow baking dish large enough to hold the onion halves in one layer with non-stick pan spray. Place the onions in the prepared dish, hollowed sides up.
Preheat the oven to 350 degrees F.
Chop the reserved centers of the onions. Saute in oil with the garlic in a medium saucepan until tender, about 5 minutes. Stir in the spinach, lemon juice, and pepper; cook until the liquid evaporates. Remove from the heat; stir in the bread crumbs and cheese.
Fill the onion shells with the spinach mixture. Cover with foil and bake about 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 5 g; Fat: 4 g; Sodium: 187 mg; Cholesterol: 6 mg ; Carbohydrates: 22 g; Exchanges: 1 Starch, 1 Vegetable, 1 Fat
WILD RICE MUFFINS
This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”
Yield: 12 muffins (1 per serving)
Source: 1,001 Delicious Recipes for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/715.shtml
Ingredients
1/2 cup uncooked wild rice
2 cups water
1 teaspoon salt, divided
1 cup fat-free milk
4 tablespoons margarine, melted
1 egg, beaten
2 egg whites
1 cup all-purpose flour
1/2 cup whole wheat flour
3 tablespoons baking powder
1 tablespoon sugar
Directions
Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.
Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.
Spoon batter into 12 greased muffin cups.
Bake at 400 degrees until muffins are browned, 20 to 25 minutes.
Remove from pans and cool on wire racks.
Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat
BEAN BURGERS
Yield: 8 servings
Source: "Magic Menus for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/3.shtml
Ingredient
1 (16 ounce) can kidney, pinto, or black beans
2 cups cooked brown rice or millet
2 tablespoons ketchup
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
1/4 cup Parmesan cheese
1/4 cup finely chopped onions
Salt and pepper to taste (optional)
Directions
Combine all ingredients in a large bowl and mash with a fork or potato masher.
Divide mixture into 8 burgers, making patties about 1/2 inch thick. You may need to wet your hands to keep the mixture from sticking.
Coat a nonstick skillet with vegetable spray. Cook burgers over medium heat until browned on both sides, about 7-9 minutes.
Nutritional Information Per Serving (1 burger): Calories: 122, Fat: 2 g, Cholesterol: 4 mg, Sodium: 308 mg, Carbohydrate: 22 g, Dietary Fiber: 3 g, Sugars: 3 g, Protein: 6 g, Diabetic Exchanges: 1-1/2 Starch
ZUCCHINI-ONION FRITTATA
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/772.shtml
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Directions
Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 139, Carbohydrate: 7 g, Cholesterol: 5 mg, Fat: 5.4 g, Saturated Fat: 1.7 g, Fiber: 1.4 g, Protein: 16 g, Sodium: 514 mg, Calcium: 142 mg
Diabetic Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
QUINOA SALAD
Yield: 4 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/852.shtml
Ingredients
1/2 cup raw quinoa, rinsed
1/4 cup finely chopped yellow pepper
1/4 cup finely chopped red pepper
1/4 cup finely chopped carrot
1/4 cup finely chopped celery
2 tablespoons minced fresh parsley
1-1/2 tablespoons olive oil
4 tablespoons rice vinegar
2 cloves garlic, minced
2 tablespoons minced green onions
Fresh ground pepper and salt to taste
Directions
Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.
In a 1-quart saucepan bring 1-1/2 cups water to a boil.
Add the quinoa and bring to a boil.
Lower the heat to simmer, cover, and cook for 15 minutes.
Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.
In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.
Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.
Refrigerate for 1 hour. Serve over lettuce if desired.
Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat
BABY CORN IN JALAPENO VINAIGRETTE
Yield: 8 servings. Serving size: about 4 pieces.
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/850.shtml
Ingredients
One 15-ounce can or two 7-ounce jars whole baby corn cobs, rinsed and drained
1/4 cup chopped cilantro
1/4 cup red or white wine vinegar
2 tablespoons olive oil
1 small jalapeno pepper, seeded and minced
Directions
Combine all the ingredients in a glass dish; refrigerate, covered, and marinate at least 2 hours or overnight. (The mixture may be refrigerated up to 3 days.)
Drain the corn before serving chilled or at room temperature.
Nutritional Information Per Serving: Calories: 27; Protein: 1 g; Fat: 2 g; Sodium: 5 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable
BAKED STUFFED ONIONS WITH SPINACH FETA
Serves: 4 (1 Serving = 1/2 Stuffed Onion)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/362.shtml
Ingredients
2 large sweet or Spanish onions (about 1-1/2 pounds total, peeled)
2 teaspoons olive oil
1 clove garlic
One 10-ounce package frozen chopped spinach, thawed and squeezed dry
1 teaspoon fresh lemon juice
1/4 teaspoon freshly ground pepper
1/4 cup bread crumbs
1/4 cup (1 ounce) crumbled feta cheese
Directions
Place the onions in a large saucepan and cover with water. Bring to a boil and cook until the onions are partially tender, about 10 to 15 minutes. Drain and cool; cut the onions in half crosswise. Scoop out the center of each onion half, leaving a 1/2-inch shell. Reserve the centers. If necessary, cut a small piece from the end of each onion shell so the shells will stand upright.
Prepare a shallow baking dish large enough to hold the onion halves in one layer with non-stick pan spray. Place the onions in the prepared dish, hollowed sides up.
Preheat the oven to 350 degrees F.
Chop the reserved centers of the onions. Saute in oil with the garlic in a medium saucepan until tender, about 5 minutes. Stir in the spinach, lemon juice, and pepper; cook until the liquid evaporates. Remove from the heat; stir in the bread crumbs and cheese.
Fill the onion shells with the spinach mixture. Cover with foil and bake about 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 5 g; Fat: 4 g; Sodium: 187 mg; Cholesterol: 6 mg ; Carbohydrates: 22 g; Exchanges: 1 Starch, 1 Vegetable, 1 Fat
WILD RICE MUFFINS
This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”
Yield: 12 muffins (1 per serving)
Source: 1,001 Delicious Recipes for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/715.shtml
Ingredients
1/2 cup uncooked wild rice
2 cups water
1 teaspoon salt, divided
1 cup fat-free milk
4 tablespoons margarine, melted
1 egg, beaten
2 egg whites
1 cup all-purpose flour
1/2 cup whole wheat flour
3 tablespoons baking powder
1 tablespoon sugar
Directions
Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.
Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.
Spoon batter into 12 greased muffin cups.
Bake at 400 degrees until muffins are browned, 20 to 25 minutes.
Remove from pans and cool on wire racks.
Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat
BEAN BURGERS
Yield: 8 servings
Source: "Magic Menus for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/3.shtml
Ingredient
1 (16 ounce) can kidney, pinto, or black beans
2 cups cooked brown rice or millet
2 tablespoons ketchup
2 cloves garlic, minced
1 teaspoon dried oregano
1 teaspoon dried basil
1/4 cup Parmesan cheese
1/4 cup finely chopped onions
Salt and pepper to taste (optional)
Directions
Combine all ingredients in a large bowl and mash with a fork or potato masher.
Divide mixture into 8 burgers, making patties about 1/2 inch thick. You may need to wet your hands to keep the mixture from sticking.
Coat a nonstick skillet with vegetable spray. Cook burgers over medium heat until browned on both sides, about 7-9 minutes.
Nutritional Information Per Serving (1 burger): Calories: 122, Fat: 2 g, Cholesterol: 4 mg, Sodium: 308 mg, Carbohydrate: 22 g, Dietary Fiber: 3 g, Sugars: 3 g, Protein: 6 g, Diabetic Exchanges: 1-1/2 Starch
ZUCCHINI-ONION FRITTATA
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/772.shtml
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Directions
Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 139, Carbohydrate: 7 g, Cholesterol: 5 mg, Fat: 5.4 g, Saturated Fat: 1.7 g, Fiber: 1.4 g, Protein: 16 g, Sodium: 514 mg, Calcium: 142 mg
Diabetic Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
QUINOA SALAD
Yield: 4 servings (1/2 cup each)
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/852.shtml
Ingredients
1/2 cup raw quinoa, rinsed
1/4 cup finely chopped yellow pepper
1/4 cup finely chopped red pepper
1/4 cup finely chopped carrot
1/4 cup finely chopped celery
2 tablespoons minced fresh parsley
1-1/2 tablespoons olive oil
4 tablespoons rice vinegar
2 cloves garlic, minced
2 tablespoons minced green onions
Fresh ground pepper and salt to taste
Directions
Prepare the quinoa. Rinse the quinoa in a fine sieve for 20 seconds.
In a 1-quart saucepan bring 1-1/2 cups water to a boil.
Add the quinoa and bring to a boil.
Lower the heat to simmer, cover, and cook for 15 minutes.
Meanwhile prepare the vegetables. Combine the chopped yellow pepper, red pepper, carrot, celery, and parsley in a medium bowl.
In a blender, combine the oil, vinegar, garlic, green onions, salt, and pepper. Blend for 15 seconds.
Once the quinoa is cooked, add it to the vegetables. Pour the dressing over the quinoa and vegetables and toss well.
Refrigerate for 1 hour. Serve over lettuce if desired.
Nutritional Information Per Serving: Calories: 125; Protein: 3 g; Fat: 6 g; Sodium: 12 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Sugars: 2 g; Carbohydrates: 16 g; Exchanges: 1 Starch, 1 Fat
BABY CORN IN JALAPENO VINAIGRETTE
Yield: 8 servings. Serving size: about 4 pieces.
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/850.shtml
Ingredients
One 15-ounce can or two 7-ounce jars whole baby corn cobs, rinsed and drained
1/4 cup chopped cilantro
1/4 cup red or white wine vinegar
2 tablespoons olive oil
1 small jalapeno pepper, seeded and minced
Directions
Combine all the ingredients in a glass dish; refrigerate, covered, and marinate at least 2 hours or overnight. (The mixture may be refrigerated up to 3 days.)
Drain the corn before serving chilled or at room temperature.
Nutritional Information Per Serving: Calories: 27; Protein: 1 g; Fat: 2 g; Sodium: 5 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 1 Vegetable
Wednesday, July 6, 2016
Wednesday Recipes
Enjoy!
FRUIT NUGGETS
Yield: 36 Nuggets (1 per serving)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/650.shtml
Ingredients
2 cups finely ground low-fat graham crackers
1/2 cup finely ground gingersnaps or low-fat graham crackers
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1/2 cup dried apples
1/2 cup dried apricots
1/2 cup pitted dates
1/2 cup golden raisins
1/2 cup orange juice
2-3 tablespoons honey
3 tablespoons sugar
Directions
Combine graham cracker and gingersnap crumbs and spices in medium bowl. Finely chop fruit in food processor, using pulse technique, or by hand; add to crumb mixture.
Add orange juice and honey to fruit mixture, stirring until mixture holds together. Roll into 36 balls, about 1 inch in diameter. Measure 1 tablespoon sugar into large plastic bag; add 1 dozen nuggets and shake to coat with sugar.
Repeat with remaining sugar and nuggets. Store in covered container at room temperature.
Nutritional Information Per Serving: Calories: 57; Protein: 1 g; Fat: 0.5 g; Sodium: 29 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 1/2 Fruit, 1/2 Bread
ZUCCHINI LASAGNA
This comes from Diabetic Connect, and begins, “Replacing the lasagna noodles with thinly sliced zucchini is a great way to still have a cheesy, saucy lasagna, while sticking to your low-carb diet.” Servings: 12; Calories: 231; Carbohydrates: 9 g; Total Fat: 12 g; Protein: 21 g; Dietary Fiber: 1 g.
Read more at http://www.diabeticconnect.com/diabetic-recipes/general/5793-zucchini-lasagna#58RukrOVUMzatbIL.99
Ingredients
1 lb. lean ground beef
3 cloves garlic, minced
1/2 medium onion, chopped
25 oz. tomato sauce
1 TBS dried basil
1 tsp dried oregano
1/2 tsp marjoram
1/4 tsp fresh ground pepper
3 medium zucchini, sliced 1/8 inch thick
2 cups fat free ricotta cheese
1 egg
1/4 cup freshly grated parmesan cheese
2 cups mozzarella cheese
Directions
Start with the zucchini by grilling or baking it until softened. Place on a paper towel to soak up the extra moisture and set aside.
Preheat the oven to 350 degrees F.
In a large skillet, cook the beef, garlic and onion over medium-high heat until the meat is browned and the onions are tender.
Add the tomato sauce and the seasonings.
Reduce the heat to low and cover to let simmer until heated through.
In a medium bowl, mix the ricotta, egg and parmesan cheese. Set aside.
To put the lasagna together, spoon just enough of the sauce into the bottom of a 9x13 dish to coat the bottom so the lasagna won't stick.
Begin layering, starting with the zucchini, laying slightly overlapping them until the pan is covered.
Next spread 1/3 of the ricotta mixture evenly over the zucchini, spooning dollops all around and then gently spreading it around to coat. Sprinkle with 1/3 of the mozzarella cheese.
Repeat, using 1/2 of the remaining sauce, 1/2 of the remaining zucchini, 1/2 of the remaining ricotta mixture and 1/2 of the remaining mozzarella.
Repeat one more time, ending with the mozzarella cheese.
Cover with foil and bake for 35 minutes.
Remove the foil and bake an additional 10-15 minutes or until the cheese on top is bubbly and lightly browned.
Let set about 5 minutes before serving.
AVOCADO AND MANGO SALAD WITH ACAI-BERRY VINAIGRETTE
This recipe begins, “This fresh and nutritious salad of chopped greens, sliced avocado and mango is drizzled with a vibrant vinaigrette dressing.”
Makes 6 servings
View recipe online with photo: http://diabeticgourmet.com/recipes/html/1261.shtml
Ingredients
1/2 cup V8 V-Fusion Acai Mixed Berry juice
1/4 cup olive oil
1/4 cup balsamic vinegar
2 tablespoons water
1 tablespoon Dijon mustard
1 clove garlic, minced
1/8 teaspoon ground black pepper
6 cups chopped Romaine lettuce
1 medium mango, peeled, seeded and sliced (about 1 1/2 cups)
1 medium avocado, peeled, pitted and sliced (about 1 1/2 cups)
Fresh raspberries for garnish (optional)
Directions
Beat the V8, oil, vinegar, water, mustard, garlic and black pepper in a medium bowl with a whisk or fork.
Divide the lettuce among 4 salad bowls. Top with the mango and avocado slices. Spoon 2 tablespoons vinaigrette over each salad.
Garnish with fresh raspberries, if desired. Serve immediately.
Nutritional Information Per Serving: Calories: 122; Protein: 1 g; Fat: 8 g; Sodium: 49 mg; Cholesterol: 0 mg; Carbohydrates: 12 g
WILD RICE MUFFINS
This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”
Yield: 12 muffins (1 per serving)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/715.shtml
Ingredients
1/2 cup uncooked wild rice
2 cups water
1 teaspoon salt, divided
1 cup fat-free milk
4 tablespoons margarine, melted
1 egg, beaten
2 egg whites
1 cup all-purpose flour
1/2 cup whole wheat flour
3 tablespoons baking powder
1 tablespoon sugar
Directions
Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.
Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.
Spoon batter into 12 greased muffin cups.
Bake at 400 degrees until muffins are browned, 20 to 25 minutes.
Remove from pans and cool on wire racks.
Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat
GARLIC SNOW PEAS WITH CILANTRO
This recipe begins, “Ready in less than 5 minutes, this oh-so-simple dish is perfect for the busiest of days.”
Yield: 6 servings
Serving size 1/2 cup
Source: The Heart-Smart Diabetes Kitchen
View online: http://diabeticgourmet.com/recipes/html/1264.shtml
Ingredients
3 teaspoons canola oil, divided
3 cups fresh (or frozen and thawed) snow peas, patted dry and trimmed
4 medium cloves garlic, minced
1/4 teaspoon salt
1/4 to 1/2 cup chopped fresh cilantro leaves
Directions
Working in two batches, heat 1-1/2 teaspoons canola oil in a large nonstick skillet over medium-high heat.
Add half of the snow peas; cook 3 minutes or until just beginning to brown on edges, using two utensils to toss easily. Add half of garlic and cook 30 seconds, stirring constantly. Set aside on a separate plate.
Repeat with remaining 1-1/2 teaspoons canola oil, snow peas, and garlic. When cooked, return the reserved snow peas to skillet; add salt and cilantro, and toss gently, yet thoroughly. Serve immediately for peak flavors.
Nutritional Information Per Serving: Calories: 45; Protein: 2 g; Fat: 2.5 g; Sodium: 100 mg; Cholesterol: 0 mg ; Carbohydrates: 4 g
ELBOWS WITH FRESH SPINACH
This recipe begins, “Delicious as a side dish or for a light summer lunch.”
Serves 6
Source: Dreamfields Healthy Carb Pasta
Find this recipe at: http://diabeticgourmet.com/recipes/html/718.shtml
Ingredients
8 ounces Dreamfields Elbows
2 tablespoons extra virgin olive oil
2 cloves garlic, minced
1/4 teaspoon ground black pepper
10 ounces spinach (fresh or frozen)
4 ounces cherry or grape tomatoes
1/4 cup Parmesan cheese
Directions
Prepare Dreamfields Elbows according to package directions.
In a large skillet over medium-high heat, sauté garlic in olive oil for 3 minutes.
If using fresh spinach, coarsely chop. If using frozen spinach, thaw and drain. Place spinach in saute pan and cook until wilted, about 7 minutes, stirring occasionally.
Toss spinach with tomatoes and hot pasta. Sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 193; Protein: 8 g; Fat: 7 g; Sodium: 111 mg; Cholesterol: 3 mg; Saturated Fat: 1 g; Dietary Fiber: 4 g
FRUIT NUGGETS
Yield: 36 Nuggets (1 per serving)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/650.shtml
Ingredients
2 cups finely ground low-fat graham crackers
1/2 cup finely ground gingersnaps or low-fat graham crackers
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/4 teaspoon ground ginger
1/2 cup dried apples
1/2 cup dried apricots
1/2 cup pitted dates
1/2 cup golden raisins
1/2 cup orange juice
2-3 tablespoons honey
3 tablespoons sugar
Directions
Combine graham cracker and gingersnap crumbs and spices in medium bowl. Finely chop fruit in food processor, using pulse technique, or by hand; add to crumb mixture.
Add orange juice and honey to fruit mixture, stirring until mixture holds together. Roll into 36 balls, about 1 inch in diameter. Measure 1 tablespoon sugar into large plastic bag; add 1 dozen nuggets and shake to coat with sugar.
Repeat with remaining sugar and nuggets. Store in covered container at room temperature.
Nutritional Information Per Serving: Calories: 57; Protein: 1 g; Fat: 0.5 g; Sodium: 29 mg; Cholesterol: 0 mg; Carbohydrates: 13 g; Exchanges: 1/2 Fruit, 1/2 Bread
ZUCCHINI LASAGNA
This comes from Diabetic Connect, and begins, “Replacing the lasagna noodles with thinly sliced zucchini is a great way to still have a cheesy, saucy lasagna, while sticking to your low-carb diet.” Servings: 12; Calories: 231; Carbohydrates: 9 g; Total Fat: 12 g; Protein: 21 g; Dietary Fiber: 1 g.
Read more at http://www.diabeticconnect.com/diabetic-recipes/general/5793-zucchini-lasagna#58RukrOVUMzatbIL.99
Ingredients
1 lb. lean ground beef
3 cloves garlic, minced
1/2 medium onion, chopped
25 oz. tomato sauce
1 TBS dried basil
1 tsp dried oregano
1/2 tsp marjoram
1/4 tsp fresh ground pepper
3 medium zucchini, sliced 1/8 inch thick
2 cups fat free ricotta cheese
1 egg
1/4 cup freshly grated parmesan cheese
2 cups mozzarella cheese
Directions
Start with the zucchini by grilling or baking it until softened. Place on a paper towel to soak up the extra moisture and set aside.
Preheat the oven to 350 degrees F.
In a large skillet, cook the beef, garlic and onion over medium-high heat until the meat is browned and the onions are tender.
Add the tomato sauce and the seasonings.
Reduce the heat to low and cover to let simmer until heated through.
In a medium bowl, mix the ricotta, egg and parmesan cheese. Set aside.
To put the lasagna together, spoon just enough of the sauce into the bottom of a 9x13 dish to coat the bottom so the lasagna won't stick.
Begin layering, starting with the zucchini, laying slightly overlapping them until the pan is covered.
Next spread 1/3 of the ricotta mixture evenly over the zucchini, spooning dollops all around and then gently spreading it around to coat. Sprinkle with 1/3 of the mozzarella cheese.
Repeat, using 1/2 of the remaining sauce, 1/2 of the remaining zucchini, 1/2 of the remaining ricotta mixture and 1/2 of the remaining mozzarella.
Repeat one more time, ending with the mozzarella cheese.
Cover with foil and bake for 35 minutes.
Remove the foil and bake an additional 10-15 minutes or until the cheese on top is bubbly and lightly browned.
Let set about 5 minutes before serving.
AVOCADO AND MANGO SALAD WITH ACAI-BERRY VINAIGRETTE
This recipe begins, “This fresh and nutritious salad of chopped greens, sliced avocado and mango is drizzled with a vibrant vinaigrette dressing.”
Makes 6 servings
View recipe online with photo: http://diabeticgourmet.com/recipes/html/1261.shtml
Ingredients
1/2 cup V8 V-Fusion Acai Mixed Berry juice
1/4 cup olive oil
1/4 cup balsamic vinegar
2 tablespoons water
1 tablespoon Dijon mustard
1 clove garlic, minced
1/8 teaspoon ground black pepper
6 cups chopped Romaine lettuce
1 medium mango, peeled, seeded and sliced (about 1 1/2 cups)
1 medium avocado, peeled, pitted and sliced (about 1 1/2 cups)
Fresh raspberries for garnish (optional)
Directions
Beat the V8, oil, vinegar, water, mustard, garlic and black pepper in a medium bowl with a whisk or fork.
Divide the lettuce among 4 salad bowls. Top with the mango and avocado slices. Spoon 2 tablespoons vinaigrette over each salad.
Garnish with fresh raspberries, if desired. Serve immediately.
Nutritional Information Per Serving: Calories: 122; Protein: 1 g; Fat: 8 g; Sodium: 49 mg; Cholesterol: 0 mg; Carbohydrates: 12 g
WILD RICE MUFFINS
This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”
Yield: 12 muffins (1 per serving)
Source: 1,001 Delicious Recipes for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/715.shtml
Ingredients
1/2 cup uncooked wild rice
2 cups water
1 teaspoon salt, divided
1 cup fat-free milk
4 tablespoons margarine, melted
1 egg, beaten
2 egg whites
1 cup all-purpose flour
1/2 cup whole wheat flour
3 tablespoons baking powder
1 tablespoon sugar
Directions
Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.
Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.
Spoon batter into 12 greased muffin cups.
Bake at 400 degrees until muffins are browned, 20 to 25 minutes.
Remove from pans and cool on wire racks.
Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat
GARLIC SNOW PEAS WITH CILANTRO
This recipe begins, “Ready in less than 5 minutes, this oh-so-simple dish is perfect for the busiest of days.”
Yield: 6 servings
Serving size 1/2 cup
Source: The Heart-Smart Diabetes Kitchen
View online: http://diabeticgourmet.com/recipes/html/1264.shtml
Ingredients
3 teaspoons canola oil, divided
3 cups fresh (or frozen and thawed) snow peas, patted dry and trimmed
4 medium cloves garlic, minced
1/4 teaspoon salt
1/4 to 1/2 cup chopped fresh cilantro leaves
Directions
Working in two batches, heat 1-1/2 teaspoons canola oil in a large nonstick skillet over medium-high heat.
Add half of the snow peas; cook 3 minutes or until just beginning to brown on edges, using two utensils to toss easily. Add half of garlic and cook 30 seconds, stirring constantly. Set aside on a separate plate.
Repeat with remaining 1-1/2 teaspoons canola oil, snow peas, and garlic. When cooked, return the reserved snow peas to skillet; add salt and cilantro, and toss gently, yet thoroughly. Serve immediately for peak flavors.
Nutritional Information Per Serving: Calories: 45; Protein: 2 g; Fat: 2.5 g; Sodium: 100 mg; Cholesterol: 0 mg ; Carbohydrates: 4 g
ELBOWS WITH FRESH SPINACH
This recipe begins, “Delicious as a side dish or for a light summer lunch.”
Serves 6
Source: Dreamfields Healthy Carb Pasta
Find this recipe at: http://diabeticgourmet.com/recipes/html/718.shtml
Ingredients
8 ounces Dreamfields Elbows
2 tablespoons extra virgin olive oil
2 cloves garlic, minced
1/4 teaspoon ground black pepper
10 ounces spinach (fresh or frozen)
4 ounces cherry or grape tomatoes
1/4 cup Parmesan cheese
Directions
Prepare Dreamfields Elbows according to package directions.
In a large skillet over medium-high heat, sauté garlic in olive oil for 3 minutes.
If using fresh spinach, coarsely chop. If using frozen spinach, thaw and drain. Place spinach in saute pan and cook until wilted, about 7 minutes, stirring occasionally.
Toss spinach with tomatoes and hot pasta. Sprinkle with Parmesan cheese.
Nutritional Information Per Serving: Calories: 193; Protein: 8 g; Fat: 7 g; Sodium: 111 mg; Cholesterol: 3 mg; Saturated Fat: 1 g; Dietary Fiber: 4 g
Tuesday, September 1, 2015
Tuesday Recipes
One of the main sources for the recipes in this blog come from Diabetic Gourmet Magazine. When I was caring for a diabetic loved one, we both found plenty of helpful articles and good recipes in this publication and their emailed newsletter. For the record, I'm not receiving any for of compensation for mentioning Diabetic Gourmet Magazine, but simply passing along what we found to be a good source of help.
And now, for today's six recipes. Enjoy!
TURKEY SCALOPPINE WITH MARSALA GLAZE
Serving size: 3-1/2 ounces of turkey, 2 to 3 slices
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26/shtml
View recipe: http://diabeticgourmet.com/recipes/html/722.shtml
Yield: 4 Servings
Ingredients
3 tablespoons all-purpose flour
1/2 teaspoon seasoned salt
1/4 teaspoon ground white pepper
1 pound boneless turkey breast, thinly sliced
1/4 cup dry white wine
1/2 cup homemade chicken broth or canned reduced-sodium chicken broth
1/4 cup sweet marsala wine
1 clove garlic, minced
2 teaspoons brown sugar
1 teaspoon cornstarch
1/2 teaspoon grated lemon zest
Directions
Mix the flour with the seasoned salt and pepper in a pie plate or plastic bag. Dredge the turkey slices and shake off the excess.
Heat a large skillet and spray well with non-stick pan spray. Cook the cutlets in a single layer over medium-high heat about 2 minutes on each side, or until light tan in color. Remove the turkey to a warm platter.
Add the white wine, chicken broth, marsala, garlic, and brown sugar to the skillet. Stir, scraping any bits form the bottom of the pan. Bring to a boil and reduce the sauce to about 1/2 cup.
In a small bowl, mix the cornstarch with 2 tablespoons water. Add to the sauce, bring to a boil, and stir in the lemon zest.
Reduce the heat. Return the turkey to the skillet. Coat with sauce to glaze, and heat thoroughly, about 5 minutes.
Nutritional Information Per Serving: Calories: 172; Protein: 31 g; Fat: 1 g; Sodium: 192 mg; Cholesterol: 82 mg; Dietary Fiber: 0 g; Sugars: 3 g ; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 4 Very Lean Meat
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
WILD RICE MUFFINS
This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”
Yield: 12 muffins (1 per serving)
Source: 1,001 Delicious Recipes for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/715.shtml
Ingredients
1/2 cup uncooked wild rice
2 cups water
1 teaspoon salt, divided
1 cup fat-free milk
4 tablespoons margarine, melted
1 egg, beaten
2 egg whites
1 cup all-purpose flour
1/2 cup whole wheat flour
3 tablespoons baking powder
1 tablespoon sugar
Directions
Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.
Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.
Spoon batter into 12 greased muffin cups.
Bake at 400 degrees until muffins are browned, 20 to 25 minutes.
Remove from pans and cool on wire racks.
Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat
BAY AREA RICE SALAD
Yield: 6 cups (8 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View recipe: http://diabeticgourmet.com/recipes/html/728.shtml
Ingredients
2 cups chilled cooked white rice
1 cup chilled cooked wild rice
6 ounces smoked mussels or smoked bay scallops
1/2 cup diced red bell pepper
1/2 cup diced yellow or green bell pepper
1 cup diced peeled cucumber
3 tablespoons light mayonnaise
3 tablespoons light sour cream
1 tablespoon chopped fresh dill, or 1 teaspoon dried dill weed
1 tablespoon fresh lemon juice
1/4 teaspoon freshly ground pepper
Directions
Combine the rices, mussels, peppers, and cucumber in a large bowl.
In a small bowl, combine the remaining ingredients; mix well.
Toss with the rice mixture. Serve immediately or chill.
Serve at room temperature.
Nutritional Information Per Serving: Calories: 159; Protein: 7 g; Fat: 5 g; Sodium: 114 mg; Cholesterol: 27 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 22 g; Exchanges: 1 Starch, 1 Vegetable, 1 Fat
PEAR CUSTARD
Yield: 2 servings
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/13.shtml
View recipe: http://diabeticgourmet.com/recipes/html/727.shtml
Ingredients
1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)
1/2 cup fat-free milk
Sugar substitute equivalent to 1/2 teaspoon sugar
1/2 teaspoon vanilla extract
1 egg
1 tablespoon walnut pieces
Directions
Preheat oven to 350 degrees F.
Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.
Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.
Nutritional Information Per Serving: Calories: 135; Protein: 6 g; Fat: 5 g; Sodium: 64 mg; Cholesterol: 108 mg; Dietary Fiber: 2 g; Sugars: 13 g; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Fat
BAKED STUFFED ONIONS WITH SPINACH FETA
Serves: 4 (1 Serving = 1/2 Stuffed Onion)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/362.shtml
Ingredients
2 large sweet or Spanish onions (about 1-1/2 pounds total, peeled)
2 teaspoons olive oil
1 clove garlic
One 10-ounce package frozen chopped spinach, thawed and squeezed dry
1 teaspoon fresh lemon juice
1/4 teaspoon freshly ground pepper
1/4 cup bread crumbs
1/4 cup (1 ounce) crumbled feta cheese
Directions
Place the onions in a large saucepan and cover with water. Bring to a boil and cook until the onions are partially tender, about 10 to 15 minutes. Drain and cool; cut the onions in half crosswise. Scoop out the center of each onion half, leaving a 1/2-inch shell. Reserve the centers. If necessary, cut a small piece from the end of each onion shell so the shells will stand upright.
Prepare a shallow baking dish large enough to hold the onion halves in one layer with non-stick pan spray. Place the onions in the prepared dish, hollowed sides up.
Preheat the oven to 350 degrees F.
Chop the reserved centers of the onions. Saute in oil with the garlic in a medium saucepan until tender, about 5 minutes. Stir in the spinach, lemon juice, and pepper; cook until the liquid evaporates. Remove from the heat; stir in the bread crumbs and cheese.
Fill the onion shells with the spinach mixture. Cover with foil and bake about 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 5 g; Fat: 4 g; Sodium: 187 mg; Cholesterol: 6 mg ; Carbohydrates: 22 g; Exchanges: 1 Starch, 1 Vegetable, 1 Fat
And now, for today's six recipes. Enjoy!
TURKEY SCALOPPINE WITH MARSALA GLAZE
Serving size: 3-1/2 ounces of turkey, 2 to 3 slices
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26/shtml
View recipe: http://diabeticgourmet.com/recipes/html/722.shtml
Yield: 4 Servings
Ingredients
3 tablespoons all-purpose flour
1/2 teaspoon seasoned salt
1/4 teaspoon ground white pepper
1 pound boneless turkey breast, thinly sliced
1/4 cup dry white wine
1/2 cup homemade chicken broth or canned reduced-sodium chicken broth
1/4 cup sweet marsala wine
1 clove garlic, minced
2 teaspoons brown sugar
1 teaspoon cornstarch
1/2 teaspoon grated lemon zest
Directions
Mix the flour with the seasoned salt and pepper in a pie plate or plastic bag. Dredge the turkey slices and shake off the excess.
Heat a large skillet and spray well with non-stick pan spray. Cook the cutlets in a single layer over medium-high heat about 2 minutes on each side, or until light tan in color. Remove the turkey to a warm platter.
Add the white wine, chicken broth, marsala, garlic, and brown sugar to the skillet. Stir, scraping any bits form the bottom of the pan. Bring to a boil and reduce the sauce to about 1/2 cup.
In a small bowl, mix the cornstarch with 2 tablespoons water. Add to the sauce, bring to a boil, and stir in the lemon zest.
Reduce the heat. Return the turkey to the skillet. Coat with sauce to glaze, and heat thoroughly, about 5 minutes.
Nutritional Information Per Serving: Calories: 172; Protein: 31 g; Fat: 1 g; Sodium: 192 mg; Cholesterol: 82 mg; Dietary Fiber: 0 g; Sugars: 3 g ; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 4 Very Lean Meat
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
WILD RICE MUFFINS
This recipe begins, “Wild rice adds crunchy texture and a nutritional boost to these hearty muffins.”
Yield: 12 muffins (1 per serving)
Source: 1,001 Delicious Recipes for People with Diabetes
View recipe: http://diabeticgourmet.com/recipes/html/715.shtml
Ingredients
1/2 cup uncooked wild rice
2 cups water
1 teaspoon salt, divided
1 cup fat-free milk
4 tablespoons margarine, melted
1 egg, beaten
2 egg whites
1 cup all-purpose flour
1/2 cup whole wheat flour
3 tablespoons baking powder
1 tablespoon sugar
Directions
Heat rice, water, and 1/2 teaspoon salt to boiling in small saucepan; reduce heat and simmer, covered, until rice is tender, 45 to 50 minutes. Drain, if necessary, and cool.
Mix milk, margarine, egg, egg whites, and rice. Add combined all-purpose and whole wheat flour, baking powder, sugar and remaining 1/2 teaspoon salt, mixing just until dry ingredients are moistened.
Spoon batter into 12 greased muffin cups.
Bake at 400 degrees until muffins are browned, 20 to 25 minutes.
Remove from pans and cool on wire racks.
Nutritional Information Per Serving: Calories: 136; Protein: 4.6 g; Fat: 4.5 g; Sodium: 494 mg; Cholesterol: 18 mg; Carbohydrates: 19.4 g; Exchanges: 1-1/2 Bread, 1/2 Fat
BAY AREA RICE SALAD
Yield: 6 cups (8 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View recipe: http://diabeticgourmet.com/recipes/html/728.shtml
Ingredients
2 cups chilled cooked white rice
1 cup chilled cooked wild rice
6 ounces smoked mussels or smoked bay scallops
1/2 cup diced red bell pepper
1/2 cup diced yellow or green bell pepper
1 cup diced peeled cucumber
3 tablespoons light mayonnaise
3 tablespoons light sour cream
1 tablespoon chopped fresh dill, or 1 teaspoon dried dill weed
1 tablespoon fresh lemon juice
1/4 teaspoon freshly ground pepper
Directions
Combine the rices, mussels, peppers, and cucumber in a large bowl.
In a small bowl, combine the remaining ingredients; mix well.
Toss with the rice mixture. Serve immediately or chill.
Serve at room temperature.
Nutritional Information Per Serving: Calories: 159; Protein: 7 g; Fat: 5 g; Sodium: 114 mg; Cholesterol: 27 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 22 g; Exchanges: 1 Starch, 1 Vegetable, 1 Fat
PEAR CUSTARD
Yield: 2 servings
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/13.shtml
View recipe: http://diabeticgourmet.com/recipes/html/727.shtml
Ingredients
1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)
1/2 cup fat-free milk
Sugar substitute equivalent to 1/2 teaspoon sugar
1/2 teaspoon vanilla extract
1 egg
1 tablespoon walnut pieces
Directions
Preheat oven to 350 degrees F.
Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.
Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.
Nutritional Information Per Serving: Calories: 135; Protein: 6 g; Fat: 5 g; Sodium: 64 mg; Cholesterol: 108 mg; Dietary Fiber: 2 g; Sugars: 13 g; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Fat
BAKED STUFFED ONIONS WITH SPINACH FETA
Serves: 4 (1 Serving = 1/2 Stuffed Onion)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/362.shtml
Ingredients
2 large sweet or Spanish onions (about 1-1/2 pounds total, peeled)
2 teaspoons olive oil
1 clove garlic
One 10-ounce package frozen chopped spinach, thawed and squeezed dry
1 teaspoon fresh lemon juice
1/4 teaspoon freshly ground pepper
1/4 cup bread crumbs
1/4 cup (1 ounce) crumbled feta cheese
Directions
Place the onions in a large saucepan and cover with water. Bring to a boil and cook until the onions are partially tender, about 10 to 15 minutes. Drain and cool; cut the onions in half crosswise. Scoop out the center of each onion half, leaving a 1/2-inch shell. Reserve the centers. If necessary, cut a small piece from the end of each onion shell so the shells will stand upright.
Prepare a shallow baking dish large enough to hold the onion halves in one layer with non-stick pan spray. Place the onions in the prepared dish, hollowed sides up.
Preheat the oven to 350 degrees F.
Chop the reserved centers of the onions. Saute in oil with the garlic in a medium saucepan until tender, about 5 minutes. Stir in the spinach, lemon juice, and pepper; cook until the liquid evaporates. Remove from the heat; stir in the bread crumbs and cheese.
Fill the onion shells with the spinach mixture. Cover with foil and bake about 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 5 g; Fat: 4 g; Sodium: 187 mg; Cholesterol: 6 mg ; Carbohydrates: 22 g; Exchanges: 1 Starch, 1 Vegetable, 1 Fat
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