It's time for another Meatless Monday. Today's diabetic-friendly (and meatless) recipes include Two Bean Chili and Black Bean Burgers with Avocado-Lime Mayo. Enjoy!
SUGAR SNAP PEAS AND CARROTS
Recipe Yield: Makes 4 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research
View this online at https://diabeticgourmet.com/diabetic-recipes/sugar-snap-peas-and-carrots.
Ingredients
1 tsp. canola oil
1 small garlic clove, minced
1 tsp. grated or minced ginger
8 oz. sugar snap peas
3 baby carrots, cut lengthwise in 8 strips
3 Tbsp. chicken or vegetable broth, or water
Salt and freshly ground black pepper, to taste
2 large basil leaves, cut crosswise in thin strips
Directopmss
Heat oil in a medium non-stick skillet over medium-high heat. Saute garlic and ginger until fragrant, about 30 seconds. Add peas and carrots to the pan, stirring to coat them with oil. Add broth or water. Cook, stirring occasionally, until peas are tender-crisp, about 4 minutes. Season to taste with salt and pepper. Mix in basil and serve.
Notes: Additional Info: 2 g. dietary fiber
Nutritional Information Per Serving: Calories: 47; Fat: 1 g; Sodium: 109 mg; Protein: 2 g; Carbohydrates: 7 g
Diabetic Exchanges: 1-1/2 Vegetable
BLACK BEAN BURGERS WITH AVOCADO-LIME MAYO
Recipe Yield: Yield: 4 servings. Serving size: 1 burger.
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
View this online at https://diabeticgourmet.com/diabetic-recipe/black-bean-burgers-with-avocado-lime-mayo.
Ingredients
Mayonnaise
1/2 ripe medium avocado, peeled and pitted
2 Tbsp canola mayonnaise
1 Tbsp fresh lime juice
1 Tbsp water
1/4 cup chopped fresh cilantro leaves
Burgers
1 can (15 oz) black beans, rinsed and drained
1/2 of (15 oz) can kidney beans, rinsed and drained
1/2 cup finely chopped green bell pepper
1/3 cup quick-cooking oats
2 large egg whites
1 Tbsp canola oil
1/8 - 1/4 tsp cayenne pepper
Other ingredients
canola oil cooking spray
4 whole-wheat hamburger buns, split and toasted
1/4 cup thinly sliced red onion
4 tomato slices
4 lettuce leaves
4 lime wedges (optional)
Directions
Place canola mayonnaise ingredients in a blender, secure lid, and puree until smooth.
Place beans in a gallon-size resealable bag. Using a meat mallet, pound beans to a coarse texture, resembling lumpy mashed potatoes. Place beans in a medium bowl and add bell pepper, oats, egg whites, canola oil, and cayenne pepper. Mix well and shape into four patties.
Coat a large nonstick skillet with canola oil cooking spray and heat over medium heat. Add patties and cook 4 minutes on each side or until they begin to lightly brown. The patties will be fragile, so be sure to turn them gently.
To assemble, spoon 1 Tbsp canola mayonnaise mixture on each bun half. Top each bottom bun with burger, onion, a tomato slice, and a lettuce leaf. Place bun tops over each. Serve with lime wedges.
Fresh tip: If desired, omit the buns and serve the patties on the lettuce leaf, tomato slice, and onion. Spoon the mayonnaise mixture on top of the patties and serve with lime wedges.
Notes: Jazz up these tasty burgers with avocado-lime mayo and you’ll have a vegetarian sandwich that even die-hard meat eaters will love.
Nutritional Information Per Serving: Calories: 300; Fat: 12 g; Saturated Fat: 1.8 g; Fiber: 10 g; Sodium: 785 mg; Protein: 19 g; Carbohydrates: 33 g
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutritional Information Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
BUTTERNUT SQUASH WITH BLACK BEANS
Recipe Yield: Makes: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-with-black-beans.
Ingredients
1 butternut squash (small)
1 teaspoon vegetable oil
1 onion (small, chopped)
1/4 teaspoon garlic powder
1/4 cup red wine vinegar
1/4 cup water
2 cans black beans (16 ounces each, rinsed and drained)
1/2 teaspoon oregano
Ingredients
Heat the squash in the microwave on high heat for 1-2 minutes. This will soften the skin.
Carefully peel the squash with a vegetable peeler or small knife.
Cut the squash into 1/2 inch cubes.
Peel and chop the onion.
In a large pan, heat the oil. Add the onion, garlic powder, and squash.
Cook for 5 minutes on medium heat.
Add vinegar and water. Cook on low heat until the squash is tender, about 10 minutes.
Add the beans and oregano. Cook until the beans are heated through.
Nutritional Information Per Serving: Calories: 110; Fat: 1 g; Fiber: 7 g; Sodium: 270 mg; Protein: 6 g; Carbohydrates: 24 g
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Direction
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at http://diabeticgourmet.com/recipes/html/240.shtml
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
Showing posts with label Zucchini Bread. Show all posts
Showing posts with label Zucchini Bread. Show all posts
Monday, January 16, 2023
Thursday, November 3, 2022
Thursday Recipes
Years ago, if someone had told me that diabetic-friendly food could actually taste good, I would have thought that he or she was kidding. But these six recipes (along with others that I've posted on this blog) have proved otherwise: diabetic-friendly food really can taste good. Check out the Baked Beef Empanadas, the Chicken and Broccoli Stir-Fry, along with the other recipes here. You're bound to find something that you like. Enjoy!
TURKEY MEATLOAF
Makes 5 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/435.shtml
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Protein: 24 g; Fat: 10 g; Sodium: 420 mg; Carbohydrates: 23 g, Exchanges: 1 Bread/Starch, 3 Lean-Meat
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
TOMATO-ROSEMARY CHICKEN
Recipe Yield: Servings: 12
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken.
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
CHICKEN AND BROCCOLI STIR-FRY
Recipe Yield: Yield: 4 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-stir-fry.
Ingredients
2 teaspoons olive or canola oil
4 (3 ounces) boneless, skinless chicken breast, halves, cut into thin strips
2 cloves garlic, minced
3 cups chopped broccoli florets
1 medium red bell pepper, cored, seeded and cut into 2-1/2 inch pieces
2 teaspoons cornstarch
1/2 teaspoon ground ginger
1/2 cup low-salt chicken broth
3 tablespoons Lea & Perrins White Wine Worcestershire Sauce
Directions
Heat oil in a large skillet over medium heat. Add chicken and garlic. Cook, stirring, for 3 to 5 minutes or until chicken is no longer pink. Reduce heat. Remove chicken to a plate and cover to keep warm.
Add broccoli and bell pepper to the same skillet; cover and cook for 3 to 5 minutes or until vegetables are crisp-tender.
Meanwhile, in a small bowl, combine cornstarch, ginger, chicken broth, and Worcestershire sauce, and blend well. Return chicken to skillet. Add cornstarch mixture. Bring to a boil, stirring constantly, about 5 minutes, until bubbly and thickened.
Nutritional Information Per Serving: Calories: 189; Fat: 4 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: 68 mg; Protein: 29 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Lean Meat, 1 Fat
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutritional Information Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
BAKED BEEF EMPANADAS
Source: Lauras Lean Beef
Recipe Yield: Yield: Makes 20 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas.
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Ingredients
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
TURKEY MEATLOAF
Makes 5 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/435.shtml
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Protein: 24 g; Fat: 10 g; Sodium: 420 mg; Carbohydrates: 23 g, Exchanges: 1 Bread/Starch, 3 Lean-Meat
BLACK-EYED CHICKEN
Recipe Yield: Yield: 6 servings
View this online at https://diabeticgourmet.com/diabetic-recipes/black-eyed-chicken.
Ingredients
16 oz can black-eyed peas, rinsed and drained
2 cups cooked chicken breast, chopped
1 cup diced celery
1 cup red bell pepper
1 cup green bell pepper
1/2 cup sliced green onion
1/2 cup fresh cilantro
3 Tbsp fat-free Italian salad dressing
2 Tbsp Dijon mustard
6 cups lettuce leaves
Directions
Combine all ingredients except lettuce in a bowl. Stir well. Cover and chill for 4 hours. Serve on lettuce leaves.
Nutritional Information Per Serving: Calories: 170; Fat: 3 g; Saturated Fat: 1 g; Fiber: 5 g; Sodium: 430 mg; Cholesterol: 40 mg; Protein: 20 g; Carbohydrates: 17 g; Sugars: 3 g
Diabetic Exchanges: 1 Vegetable, 2 Meat, 1 Carbohydrate
TOMATO-ROSEMARY CHICKEN
Recipe Yield: Servings: 12
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken.
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
CHICKEN AND BROCCOLI STIR-FRY
Recipe Yield: Yield: 4 servings
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Title: The Complete Idiot's Guide to Terrific Diabetic Meals
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-stir-fry.
Ingredients
2 teaspoons olive or canola oil
4 (3 ounces) boneless, skinless chicken breast, halves, cut into thin strips
2 cloves garlic, minced
3 cups chopped broccoli florets
1 medium red bell pepper, cored, seeded and cut into 2-1/2 inch pieces
2 teaspoons cornstarch
1/2 teaspoon ground ginger
1/2 cup low-salt chicken broth
3 tablespoons Lea & Perrins White Wine Worcestershire Sauce
Directions
Heat oil in a large skillet over medium heat. Add chicken and garlic. Cook, stirring, for 3 to 5 minutes or until chicken is no longer pink. Reduce heat. Remove chicken to a plate and cover to keep warm.
Add broccoli and bell pepper to the same skillet; cover and cook for 3 to 5 minutes or until vegetables are crisp-tender.
Meanwhile, in a small bowl, combine cornstarch, ginger, chicken broth, and Worcestershire sauce, and blend well. Return chicken to skillet. Add cornstarch mixture. Bring to a boil, stirring constantly, about 5 minutes, until bubbly and thickened.
Nutritional Information Per Serving: Calories: 189; Fat: 4 g; Fiber: 2 g; Sodium: 210 mg; Cholesterol: 68 mg; Protein: 29 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Lean Meat, 1 Fat
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutritional Information Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
BAKED BEEF EMPANADAS
Source: Lauras Lean Beef
Recipe Yield: Yield: Makes 20 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas.
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Ingredients
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
Monday, October 31, 2022
Meatless Monday
It's time for another Meatless Monday. This week's offerings include Orange and Jicama Salad and Hot and Sour Soup. Enjoy!
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutritional Information Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
SANTA FE SUNSET DIP
Recipe Yield: Makes 10 servings (about 1/4-cup each)
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/santa-fe-sunset-dip.
Ingredients
3 oz. (1 package, or about 30) sun-dried tomatoes (not packed in oil)
2 jars (7-oz. each) roasted red peppers, drained
2 garlic cloves, chopped fine
1-1/2 tsp. ground cumin, or to taste
1 tsp. fresh lemon juice, or to taste
1/4 cup chopped fresh cilantro
1/4 cup chopped scallion
4 oz. reduced-fat Neufchatel cream cheese, softened
Salt and freshly ground black pepper
Tabasco or hot chili pepper sauce, to taste (if desired)
Directions
Soak dried tomatoes in hot water for 5 minutes. Drain well, reserving 3 tablespoons of the soaking liquid.
In a food processor, puree red peppers, tomatoes, garlic, cumin, lemon juice, cilantro and scallion until smooth and well-blended. Add cream cheese and puree, adding enough of the reserved tomato-soaking liquid to thin the dip to the desired consistency (scraping down the side of the bowl occasionally). Blend until smooth. Blend in salt, pepper and hot sauce to taste. Adjust seasoning, adding more garlic, cumin, or lemon juice if needed.
Transfer to a container with a cover. Cover and refrigerate for 24 hours before using. Bring dip to room temperature before serving.
Serve in a small, attractive bowl placed in center of a large serving platter, surrounded with assorted cut-up vegetables and, if desired, baked tortilla chips.
Nutritional Information Per Serving: Calories: 67; Fat: 3 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 303 mg; Protein: 2 g; Carbohydrates: 10 g
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees. Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate. Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly. Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft. Uncover and serve garnished with cilantro, accompanied by cooked brown rice, if desired.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
HOT AND SOUR SOUP
Yield: 5 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/89.shtml
View recipe: http://diabeticgourmet.com/recipes/html/901.shtml
Note: This recipe originally called for chicken broth. Since I’m posting it on a Meatless Monday, I’ve changed that to veggie broth.
Ingredients
2 cans (14 ounces each) reduced-sodium veggie broth, divided
2 tablespoons cornstarch
1/2 pound firm tofu, cut into small chunks
1/4 pound sliced fresh mushrooms
2 tablespoons light soy sauce
3 tablespoons white vinegar
1 teaspoon ground ginger
1 teaspoon black pepper
1 egg, lightly beaten
1 cup fresh bean sprouts
1/2 teaspoon sesame oil
Directions
In a small bowl, combine 1/4 cup chicken broth and the cornstarch; mix well and set aside.
In a soup pot, combine the remaining chicken broth, the tofu, mushrooms, soy sauce, vinegar, ginger and pepper; mix well and bring to a boil over high heat. Reduce the heat to low; stir in the cornstarch mixture until thickened.
Slowy stir in the beaten egg to form egg strands.
Add the bean sprouts and simmer for 1 to 2 minutes, or until heated through, stirring occasionally. Add the sesame oil; mix well and serve.
Nutritional Information Per Serving: Calories: 89; Protein: 8 g; Fat: 3 g; Sodium: 644 mg; Cholesterol: 43 mg; Dietary Fiber: 1 g; Sugars: 3 g; Carbohydrates: 8 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
ORANGE AND JICAMA SALAD
Recipe Yield: 2 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/orange-and-jicama-salad
Ingredients
Butter lettuce leaves
Salt
1 tablespoon fresh orange juice
Freshly ground pepper
1 large orange, peeled and sliced
1/2 cup red onion, chopped
1 teaspoon white wine vinegar
1 tablespoon minced fresh cilantro
1 cup Jicama, julienned
1 teaspoon olive oil
Directions
Line plates with lettuce.
Top with orange slices.
Mound with jicama.
Sprinkle with chopped red onion.
Blend juice, vinegar, salt & pepper in small bowl.
Whisk in oil in thin stream.
Spoon over salads.
Garnish with minced cilantro.
Nutritional Information Per Serving: Calories: 282; Fat: 2.8 g; Sodium: 36 mg; Protein: 4.9 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit; 1 vegetable; 1 fat; 1 starch
PINEAPPLE CAKE
Yield: 18 servings
Source: The Diabetic Four Ingredient Cookbook
View online:http://diabeticgourmet.com/recipes/html/538.shtml
Ingredients
5 egg whites
1 can (20 oz. ) water packed pineapple (crushed, drained)
1 yellow reduced fat cake mix
1 tablespoon sugar or equivalent alternative sweetener
Directions
Beat egg whites with electric mixer until foamy. Add drained pineapple then cake mix.
Spread mix in a floured 9x13 inch pan with nonstick spray. Sprinkle with sugar or sweetener.
Bake at 350 degrees for 35 minutes.
Nutritional Information Per Serving: Calories: 71; Protein: 1 g; Fat: 1 g; Sodium: 100 mg; Cholesterol: 0 mg; Carbohydrates: 14 g; Exchanges: 1 Starch
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutritional Information Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
SANTA FE SUNSET DIP
Recipe Yield: Makes 10 servings (about 1/4-cup each)
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/santa-fe-sunset-dip.
Ingredients
3 oz. (1 package, or about 30) sun-dried tomatoes (not packed in oil)
2 jars (7-oz. each) roasted red peppers, drained
2 garlic cloves, chopped fine
1-1/2 tsp. ground cumin, or to taste
1 tsp. fresh lemon juice, or to taste
1/4 cup chopped fresh cilantro
1/4 cup chopped scallion
4 oz. reduced-fat Neufchatel cream cheese, softened
Salt and freshly ground black pepper
Tabasco or hot chili pepper sauce, to taste (if desired)
Directions
Soak dried tomatoes in hot water for 5 minutes. Drain well, reserving 3 tablespoons of the soaking liquid.
In a food processor, puree red peppers, tomatoes, garlic, cumin, lemon juice, cilantro and scallion until smooth and well-blended. Add cream cheese and puree, adding enough of the reserved tomato-soaking liquid to thin the dip to the desired consistency (scraping down the side of the bowl occasionally). Blend until smooth. Blend in salt, pepper and hot sauce to taste. Adjust seasoning, adding more garlic, cumin, or lemon juice if needed.
Transfer to a container with a cover. Cover and refrigerate for 24 hours before using. Bring dip to room temperature before serving.
Serve in a small, attractive bowl placed in center of a large serving platter, surrounded with assorted cut-up vegetables and, if desired, baked tortilla chips.
Nutritional Information Per Serving: Calories: 67; Fat: 3 g; Saturated Fat: 2 g; Fiber: 1 g; Sodium: 303 mg; Protein: 2 g; Carbohydrates: 10 g
Thursday, November 11, 2021
Thursday Recipes
Here are six recipes to help you through the day, including 20-Minute Chicken Creole and Baked Beef Empanadas. Enjoy!
RAISIN-PUMPKIN MUFFINS
Recipe Yield: Serves: 12
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/raisin-pumpkin-muffins.
Ingredients
3/4 cup canned pumpkin
6 tablespoons vegetable oil
1 egg
2 egg whites
1 tablespoon light molasses
2 teaspoons vanilla
1-1/4 cups all-purpose flour
1 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
* May substitute 24 packets Equal sweetener
Directions
Combine pumpkin, oil, egg, egg whites, molasses and vanilla. Stir in a combined flour, Equal, raisins, baking powder, cinnamon, ginger, nutmeg and salt just until all ingredients are moistened. Spoon batter into muffin cups.
Bake in preheated 375F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 149; Fat: 8 g; Sodium: 224 mg; Cholesterol: 18 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 starch, 1-1/2 fat
20-MINUTE CHICKEN CREOLE
Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole.
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g
HEARTY REUBEN SOUP
This recipe begins, “A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.”
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 up canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutrition Facts Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
ROASTED ASPARAGUS WITH PARMESAN CHEESE SAUCE
Recipe Yield: Serves 4.
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-asparagus-with-parmesan-cheese-sauce.
Ingredients
1 pound medium sized asparagus, rinsed and trimmed
2 tsp. canola oil
4 tsp. unbleached all purpose flour
3/4 cup fat free milk
1/4 tsp. onion powder
Salt and pepper, to taste
2 Tbsp. Parmesan cheese
Directions
Steam the asparagus in a saucepan over boiling water until just tender, about 3 to5 minutes.
Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly.
Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes.
Stir in the cheese.
Pour hot cheese sauce over asparagus and serve immediately.
Nutritional Information Per Serving: Calories: 87; Fat: 3 g; Saturated Fat: under 1 g; Fiber: 3 g; Sodium: 62 mg; Protein: 5 g; Carbohydrates: 9 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Directions
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
RAISIN-PUMPKIN MUFFINS
Recipe Yield: Serves: 12
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/raisin-pumpkin-muffins.
Ingredients
3/4 cup canned pumpkin
6 tablespoons vegetable oil
1 egg
2 egg whites
1 tablespoon light molasses
2 teaspoons vanilla
1-1/4 cups all-purpose flour
1 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
* May substitute 24 packets Equal sweetener
Directions
Combine pumpkin, oil, egg, egg whites, molasses and vanilla. Stir in a combined flour, Equal, raisins, baking powder, cinnamon, ginger, nutmeg and salt just until all ingredients are moistened. Spoon batter into muffin cups.
Bake in preheated 375F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 149; Fat: 8 g; Sodium: 224 mg; Cholesterol: 18 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 starch, 1-1/2 fat
20-MINUTE CHICKEN CREOLE
Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole.
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g
HEARTY REUBEN SOUP
This recipe begins, “A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.”
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 up canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutrition Facts Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
ROASTED ASPARAGUS WITH PARMESAN CHEESE SAUCE
Recipe Yield: Serves 4.
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-asparagus-with-parmesan-cheese-sauce.
Ingredients
1 pound medium sized asparagus, rinsed and trimmed
2 tsp. canola oil
4 tsp. unbleached all purpose flour
3/4 cup fat free milk
1/4 tsp. onion powder
Salt and pepper, to taste
2 Tbsp. Parmesan cheese
Directions
Steam the asparagus in a saucepan over boiling water until just tender, about 3 to5 minutes.
Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly.
Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes.
Stir in the cheese.
Pour hot cheese sauce over asparagus and serve immediately.
Nutritional Information Per Serving: Calories: 87; Fat: 3 g; Saturated Fat: under 1 g; Fiber: 3 g; Sodium: 62 mg; Protein: 5 g; Carbohydrates: 9 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Directions
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
Thursday, November 7, 2019
Thursday Recipes
Here are six recipes to help you through the day, including 20-Minute Chicken Creole and Baked Beef Empanadas. Enjoy!
RAISIN-PUMPKIN MUFFINS
Recipe Yield: Serves: 12
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/raisin-pumpkin-muffins.
Ingredients
3/4 cup canned pumpkin
6 tablespoons vegetable oil
1 egg
2 egg whites
1 tablespoon light molasses
2 teaspoons vanilla
1-1/4 cups all-purpose flour
1 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
* May substitute 24 packets Equal sweetener
Directions
Combine pumpkin, oil, egg, egg whites, molasses and vanilla. Stir in a combined flour, Equal, raisins, baking powder, cinnamon, ginger, nutmeg and salt just until all ingredients are moistened. Spoon batter into muffin cups.
Bake in preheated 375F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 149; Fat: 8 g; Sodium: 224 mg; Cholesterol: 18 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 starch, 1-1/2 fat
20-MINUTE CHICKEN CREOLE
Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole.
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g
HEARTY REUBEN SOUP
This recipe begins, “A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.”
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 up canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutrition Facts Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
ROASTED ASPARAGUS WITH PARMESAN CHEESE SAUCE
Recipe Yield: Serves 4.
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-asparagus-with-parmesan-cheese-sauce.
Ingredients
1 pound medium sized asparagus, rinsed and trimmed
2 tsp. canola oil
4 tsp. unbleached all purpose flour
3/4 cup fat free milk
1/4 tsp. onion powder
Salt and pepper, to taste
2 Tbsp. Parmesan cheese
Directions
Steam the asparagus in a saucepan over boiling water until just tender, about 3 to5 minutes.
Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly.
Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes.
Stir in the cheese.
Pour hot cheese sauce over asparagus and serve immediately.
Nutritional Information Per Serving: Calories: 87; Fat: 3 g; Saturated Fat: under 1 g; Fiber: 3 g; Sodium: 62 mg; Protein: 5 g; Carbohydrates: 9 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Directions
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
RAISIN-PUMPKIN MUFFINS
Recipe Yield: Serves: 12
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/raisin-pumpkin-muffins.
Ingredients
3/4 cup canned pumpkin
6 tablespoons vegetable oil
1 egg
2 egg whites
1 tablespoon light molasses
2 teaspoons vanilla
1-1/4 cups all-purpose flour
1 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
* May substitute 24 packets Equal sweetener
Directions
Combine pumpkin, oil, egg, egg whites, molasses and vanilla. Stir in a combined flour, Equal, raisins, baking powder, cinnamon, ginger, nutmeg and salt just until all ingredients are moistened. Spoon batter into muffin cups.
Bake in preheated 375F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 149; Fat: 8 g; Sodium: 224 mg; Cholesterol: 18 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 starch, 1-1/2 fat
20-MINUTE CHICKEN CREOLE
Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole.
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g
HEARTY REUBEN SOUP
This recipe begins, “A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.”
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 up canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutrition Facts Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
ROASTED ASPARAGUS WITH PARMESAN CHEESE SAUCE
Recipe Yield: Serves 4.
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-asparagus-with-parmesan-cheese-sauce.
Ingredients
1 pound medium sized asparagus, rinsed and trimmed
2 tsp. canola oil
4 tsp. unbleached all purpose flour
3/4 cup fat free milk
1/4 tsp. onion powder
Salt and pepper, to taste
2 Tbsp. Parmesan cheese
Directions
Steam the asparagus in a saucepan over boiling water until just tender, about 3 to5 minutes.
Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly.
Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes.
Stir in the cheese.
Pour hot cheese sauce over asparagus and serve immediately.
Nutritional Information Per Serving: Calories: 87; Fat: 3 g; Saturated Fat: under 1 g; Fiber: 3 g; Sodium: 62 mg; Protein: 5 g; Carbohydrates: 9 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Directions
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
Tuesday, April 23, 2019
Baked Goodies
Today's post is dedicated to yummy, totally diabetic friendly baked goodies, including Mocha Cheesecake Bars and Applesauce Brownies. Enjoy!
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutrition Facts Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
\SUGAR-FREE OATMEAL RAISIN COOKIES
Recipe Yield: Yield: 15 servings
Source: PNEP
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-oatmeal-cookies.
Ingredients
3 banana (ripe)
1/3 cup margarine
2 cups quick-cooking oats (uncooked)
1/4 cup skim milk
1/2 cup raisins
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees.
Put the margarine in a small saucepan. Melt it on low heat.
Put all the ingredients in a mixing bowl. Mix really well.
Let the mix stand for about 5 minutes, until the oats are wet.
Lightly grease the cookie sheet.
For each cookie, spoon out about 1 tablespoon of dough and drop it onto the greased cookie sheet.
Bake the cookies for 15 to 20 minutes.
Let the cookies cool on the cookie sheet for about 1 minute.
Move the cookies to wire racks or a towel. Let them cool completely.
Nutritional Information Per Serving: Calories: 110; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 17 g; Sugars: 7 g
ALMOND CHEESECAKE BARS
Recipe Yield: Serves: 20Serving Size: 1 bar
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-cheesecake-bars.
Ingredients
Crust:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 1/4 cups graham cracker or vanilla wafer crumbs
1/3 cup light butter, melted
1/4 cup toasted sliced almonds, finely ground
Filling:
12 ounces reduced fat cream cheese
1/2 cup Splenda No Calorie Sweetener, Granulated
2 large eggs
1/4 cup reduced fat sour cream
2-1/2 teaspoons vanilla extract
1 teaspoon almond extract
1/4 cup toasted, sliced almonds
Directions
Preheat oven to 350 degrees F.
Spray an 8x8 pan with non-stick cooking spray.
Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 10-12 minutes or until firm.
Mix cream cheese and Splenda Granulated Sweetener together until smooth. Add eggs, one at a time, scraping the sides of the bowl, and mixing well after each addition. Add sour cream and extracts; mix well. Pour over prepared crust.
Bake in preheated oven for 40 to 47 minutes, or until firm.
Top with toasted almonds.
Notes:
Light and creamy cheesecake bars topped with toasted almonds.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 3.5 g; Sodium: 105 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 4 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
CHOCOLATE CHIP PUMPKIN MUFFINS
Recipe Yield: Yield: 12 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-pumpkin-muffins
Ingredients
1 cup pumpkin puree (canned or homemade)
1/2 cup vegetable oil
1/4 cup unsweetened applesauce
2 eggs, beaten
1 tablespoon molasses
1 cup all-purpose flour
3/4 cup whole wheat flour
1 cup Equal Spoonful or Granulated*
1 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon salt
3/4 cup semi-sweet chocolate chips
* May substitute 24 packets Equal sweetener
Directions
Lightly spray 12 muffin cups or line with paper-liners; set aside.
Combine pumpkin, oil, applesauce, eggs and molasses in a large bowl. Combine flours, Equal, baking powder and soda, cinnamon, cloves and salt in a separate bowl.
Gradually add dry ingredients to pumpkin mixture until all ingredients are just moistened. Stir in chocolate chips.
Spoon batter into muffin cups, filling 3/4 full. Bake in preheated 375 F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Notes:
Pumpkin and chocolate are combined in these easy-to-make muffins.
Nutritional Information Per Serving: Calories: 238; Fat: 12 g; Sodium: 256 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 starch, 2 fat
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutrition Facts Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
\SUGAR-FREE OATMEAL RAISIN COOKIES
Recipe Yield: Yield: 15 servings
Source: PNEP
View this online at https://diabeticgourmet.com/diabetic-recipe/sugar-free-oatmeal-cookies.
Ingredients
3 banana (ripe)
1/3 cup margarine
2 cups quick-cooking oats (uncooked)
1/4 cup skim milk
1/2 cup raisins
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees.
Put the margarine in a small saucepan. Melt it on low heat.
Put all the ingredients in a mixing bowl. Mix really well.
Let the mix stand for about 5 minutes, until the oats are wet.
Lightly grease the cookie sheet.
For each cookie, spoon out about 1 tablespoon of dough and drop it onto the greased cookie sheet.
Bake the cookies for 15 to 20 minutes.
Let the cookies cool on the cookie sheet for about 1 minute.
Move the cookies to wire racks or a towel. Let them cool completely.
Nutritional Information Per Serving: Calories: 110; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 35 mg; Protein: 2 g; Carbohydrates: 17 g; Sugars: 7 g
ALMOND CHEESECAKE BARS
Recipe Yield: Serves: 20Serving Size: 1 bar
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-cheesecake-bars.
Ingredients
Crust:
1/4 cup Splenda No Calorie Sweetener, Granulated
1 1/4 cups graham cracker or vanilla wafer crumbs
1/3 cup light butter, melted
1/4 cup toasted sliced almonds, finely ground
Filling:
12 ounces reduced fat cream cheese
1/2 cup Splenda No Calorie Sweetener, Granulated
2 large eggs
1/4 cup reduced fat sour cream
2-1/2 teaspoons vanilla extract
1 teaspoon almond extract
1/4 cup toasted, sliced almonds
Directions
Preheat oven to 350 degrees F.
Spray an 8x8 pan with non-stick cooking spray.
Mix crust ingredients together in a mixing bowl. Mix well. Press into prepared pan. Bake 10-12 minutes or until firm.
Mix cream cheese and Splenda Granulated Sweetener together until smooth. Add eggs, one at a time, scraping the sides of the bowl, and mixing well after each addition. Add sour cream and extracts; mix well. Pour over prepared crust.
Bake in preheated oven for 40 to 47 minutes, or until firm.
Top with toasted almonds.
Notes:
Light and creamy cheesecake bars topped with toasted almonds.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 3.5 g; Sodium: 105 mg; Cholesterol: 35 mg; Protein: 4 g; Carbohydrates: 8 g; Sugars: 4 g
MOCHA CHEESECAKE BARS
Recipe Yield: 20 Servings
Source: Splenda
Recipe and image appear courtesy of Splenda.
View this online at https://diabeticgourmet.com/diabetic-recipe/mocha-cheesecake-bars
Ingredients
1-1/4 cups chocolate wafer crumbs
1/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup light butter, melted
12 ounces reduced-fat cream cheese
2/3 cup Splenda No Calorie Sweetener, Granulated
1-1/4 teaspoons instant espresso granules
2 large eggs
1 teaspoon cocoa powder
1/4 cup reduced-fat sour cream
2 teaspoons vanilla extract
1/2 cup white chocolate chunks
Directions
Crust Directions: preheat oven to 350 degrees F.
Spray an 8-inch x 8-inch square baking pan with vegetable cooking spray. Set aside.
Combine chocolate wafer crumbs, Splenda Granulated Sweetener and butter in a mixing bowl, stirring until blended.
Press mixture into prepared pan. Bake 5 minutes. Cool on a wire rack.
Filling Directions: beat cream cheese at medium speed with an electric mixer until smooth.
Combine Splenda Granulated Sweetener, espresso granules, and cocoa powder; add to cream cheese, beating until blended. Add eggs, one at a time, beating well after each addition. Add sour cream and vanilla, beating, just until blended.
Stir in chocolate chunks. Pour filling over prepared crust.
Bake 30 to 35 minutes, or until firm; cool.
Chill until firm. Cut into bars.
Nutritional Information Per Serving: Calories: 120; Fat: 8 g; Saturated Fat: 4.5 g; Sodium: 120 mg; Cholesterol: 40 mg; Protein: 4 g; Carbohydrates: 9 g; Sugars: 4 g
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
CHOCOLATE CHIP PUMPKIN MUFFINS
Recipe Yield: Yield: 12 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-pumpkin-muffins
Ingredients
1 cup pumpkin puree (canned or homemade)
1/2 cup vegetable oil
1/4 cup unsweetened applesauce
2 eggs, beaten
1 tablespoon molasses
1 cup all-purpose flour
3/4 cup whole wheat flour
1 cup Equal Spoonful or Granulated*
1 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon salt
3/4 cup semi-sweet chocolate chips
* May substitute 24 packets Equal sweetener
Directions
Lightly spray 12 muffin cups or line with paper-liners; set aside.
Combine pumpkin, oil, applesauce, eggs and molasses in a large bowl. Combine flours, Equal, baking powder and soda, cinnamon, cloves and salt in a separate bowl.
Gradually add dry ingredients to pumpkin mixture until all ingredients are just moistened. Stir in chocolate chips.
Spoon batter into muffin cups, filling 3/4 full. Bake in preheated 375 F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Notes:
Pumpkin and chocolate are combined in these easy-to-make muffins.
Nutritional Information Per Serving: Calories: 238; Fat: 12 g; Sodium: 256 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 starch, 2 fat
Monday, March 18, 2019
Meatless Monday
I hope your weekend went well. Ours was pretty nice: Saturday was spent at an annual celebration that the city where I live put on, then hanging out with family, and vegging out on Sunday.
But enough of the chit-chat. Saturday, we did manage to eat too much (what's a celebration without food!), which brings me to a short tip from Diabetes Self-Management. The tip is an answer to, "I’m overweight. How much weight should I aim to lose?" The short answer can be found here, with a more comprehensive discussion titled "Strategies for Weight Management, found by clicking here. Lots of good info that most of us can use!
And now on to the food portion of this blog.
If you've followed this blog for a while, you know the routine: Today is Meatless Monday, when we explore eating diabetic friendly food without meat. (Yes, it can be done!) Today's offerings include Creamy Pumpkin Apple Bisque and a yummy Skillet Peanut Butter Cinnamon Spice Cookie. Enjoy!
OMELET PROVENCAL
This recipe begins, “Create the perfect omelet with the savory French flavors of Provence: tomatoes, garlic, olives and herbs. Make one omelet for two, or two omelets for four. Either way, this easy main dish becomes the highlight of a quick, nutritious meal.”
Recipe Yield: Servings: 2
View this online at https://diabeticgourmet.com/diabetic-recipes/omelet-provencall.
Ingredients
3 large eggs*
1 tablespoon water
Pinch of freshly ground black pepper
2 teaspoons olive oil
1/2 cup diced canned tomatoes with garlic and onion, drained
1/4 cup shredded Muenster cheese
2 tablespoons canned sliced black olives
2 tablespoons chopped fresh parsley
1 teaspoon herbs de Provence Parsley sprigs, for garnish
* If you need to restrict cholesterol, use 3/4 cup egg substitute, or use some egg whites in place of a whole egg(s).
Directions
Combine eggs, water and pepper in a small bowl; whisk gently to blend the whites and yolks, but not to make them frothy.
Melt the olive oil in a 10-inch, non-stick skillet over medium-high heat, tilting to coat the bottom and sides.
Once the oil is hot, pour the eggs in.
As the eggs start to set, lift the edges so the uncooked egg mixture flows underneath. Cook until the eggs are set and no visible liquid egg remains, about 1 1/2 to 2 minutes.
Top half the omelet with tomatoes, cheese and olives; sprinkle with parsley and herbs de Provence. Flip the unfilled half of the omelet over the top.
Heat until lightly browned on the bottom, then slide onto a plate to serve.
Garnish with parsley sprigs.
Nutritional Information Per Serving: Calories: 240; Fat: 17 g; Saturated Fat: 6 g; Fiber: 1 g; Sodium: 550 mg; Cholesterol: 330 mg; Protein: 13 g; Carbohydrates: 7 g
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutrition Facts Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
PUMPKIN ROLL
Recipe Yield: Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/pumpkin-roll.
Ingredients
Cake Ingredients:
3 eggs
1 cup Equal Spoonful or Granulated*
1 cup canned pumpkin
1 teaspoon lemon juice
1 cup self-rising flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
Filling Ingredients:
4 ounces reduced-fat cream cheese, softened
1-1/2 to 2 cups light whipped topping, thawed, if frozen
2 tablespoons Equal Spoonful or Granulated** (or to taste)
* May substitute 24 packets Equal sweetener
** May substitute 3 packets Equal sweetener
Directions
For Cake, beat eggs and 1 cup Equal for 5 minutes in mixing bowl on medium speed of mixer.
Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined.
Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350F oven 5 to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end.
Chill in refrigerator until completely cool.
For Filling, beat cream cheese, whipped topping and 2 tablespoons Equal in mixing bowl on medium speed of mixer until smooth and spreadable.
Unroll pumpkin roll and spread with filling. Re-roll. Cover and refrigerate until ready to serve. Slice cake into pinwheels.
Nutritional Information Per Serving: Calories: 159; Fat: 6 g; Sodium: 341 mg; Cholesterol: 87 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 starch, 1 fat
ASIAN SESAME SLAW
Recipe Yield: Yield: 8 servings.Serving Size: 1/2 cup
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View online at https://diabeticgourmet.com/diabetic-recipe/asian-sesame-slaw.
Ingredients
Salad:
1/2 small head of green cabbage, thinly sliced or grated
1/2 small head of red cabbage, thinly sliced or grated
6 green onions, sliced diagonally
1 large carrot, peeled and coarsely grated
1 Tbsp sesame seeds, white or black, toasted
Dressing:
1/3 cup seasoned rice vinegar
1/4 cup canola oil
1 large clove garlic, minced
1 tsp grated fresh ginger
1 tsp sodium-reduced soy sauce
1 tsp sesame oil
Directions
In a large bowl, combine both cabbages, onion, carrot and sesame seeds.
Prepare dressing by shaking together rice vinegar, canola oil, garlic, ginger, soy sauce and sesame oil.
Pour dressing over salad, toss and refrigerate before serving. Ideally, allow to stand in fridge for an hour or more to allow flavours to mellow. Re-toss before serving.
Notes:
Much lighter than a classic coleslaw, this colorful salad offers tangy flavor and crunch. Enjoy as an accompaniment to grilled fish, chicken, tofu or pork. (Since it is Meatless Monday, serving this with grilled fish, chicken or pork would, of course, be another day.)
Nutritional Information Per Serving: Calories: 100; Fat: 8 g; Saturated Fat: 0.5 g; Fiber: 3 g; Sodium: 170 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 4 g
CREAMY PUMPKIN APPLE BISQUE
Note: This recipe originally called for chicken broth. I changed it to vegetable broth for the sake of Meatless Monday.
Recipe Yield: Yield: 4 servings
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
View online at https://diabeticgourmet.com/diabetic-recipes/creamy-pumpkin-apple-bisque.
Ingredients
1 Tbsp canola oil
1 cup diced onions
1/2 medium Gala apple, peeled and chopped
1 can (14oz) reduced-sodium vegetable broth
1/2 of (15oz) can solid pumpkin
2 Tbsp sugar
1-1/2 tsp ground cinnamon
1/2 tsp ground cumin
1/2 tsp salt
1/8 tsp cayenne pepper
1-1/2 cups fat-free half and half
1/4 cup fat-free sour cream
Directions
Heat canola oil in a large saucepan over medium-high heat. Add onions and apple; cook 5 minutes or until onions begin to brown.
Place onion mixture in a blender with 1 cup broth. Secure lid, and puree until smooth. Return onion mixture to saucepan; add remaining ingredients, except half and half and sour cream. Bring to boil over high heat, reduce heat, cover tightly, and simmer 15 minutes.
Remove from heat and gradually add half and half while stirring. To serve, spoon equal amounts of soup into four shallow bowls and top with dollops of sour cream.
Flavorful tip: Adding the apple while browning the onion brings out the sugars of the apple and richly brown the onions quickly.
Notes:
Enjoy the tastes of the season with this decadent soup.
Nutritional Information Per Serving: Calories: 175; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 635 mg; Cholesterol: 5 mg; Protein: 6 g; Carbohydrates: 26 g
SKILLET PEANUT BUTTER CINNAMON SPICE COOKIE
This comes from Rachael Hartley, RD, LD, CDE at VeryWellFit, and begins, “This decadent yet low-carb skillet peanut butter cinnamon spice cookie is the perfect treat for someone with diabetes. It takes less than ten minutes of prep time, has only five grams of sugar per serving, and is made with blood sugar lowering cinnamon. Most importantly, it’s delicious!”
Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Servings: 16.
To view this online, click here.
Ingredients
1 large egg
1 cup natural peanut butter
1/2 cup brown sugar
1/4 cup almond meal
1 teaspoon vanilla extract
1 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon salt
Non-stick spray
2 tablespoons peanuts, optional, for garnish
Directions
Preheat oven to 350 F.
In a large bowl, beat egg until slightly frothy. Whisk in the peanut butter, brown sugar, almond meal, vanilla extract, baking soda, cinnamon, ginger, and salt until well combined.
Spray an ovenproof skillet lightly with nonstick spray. Pour batter into the skillet and spread evenly with a spatula. If desired, sprinkle the top with a few peanuts and press down slightly.
Place cookie on a rack set in the center of the oven and bake 10-12 minutes until puffed and golden around the edges. Let cool 10 minutes before cutting and serving.
Ingredient Variations and Substitutions
“This is one of my favorite treats to make because I always have the ingredients on hand! Whenever I’m craving something warm, gooey and sweet, I know this skillet cookie is only 20 minutes away.”
Nut Butters
Even in your pantry is looking bare, this recipe is easy to adapt based on what you have on hand. You can use any type of nut butter—cashew butter and almond butter both work well. And if you’re in the unfortunate situation of running out of nut butter, you can make your own by blending a rounded cup of nuts with a tablespoon of oil in the food processor until if forms a creamy spread.
Sweeteners
I made these with brown sugar, which has a richer flavor than white sugar, although you could certainly substitute it in a pinch. You could also use pure maple syrup or honey, but be sure to reduce the oven temperature by 25 degrees and cook it a couple minutes longer to prevent burning.
Nut-Free Variation
If anyone in your household is nut free, you can still make this cookie—just swap in sesame butter and leave out the almond meal. Made with sunflower seeds, it’s perfect for those with tree nut allergies.
Vegan Variation
For a vegan version, use a chia seed egg. Mix 1 tablespoon chia seeds with 3 tablespoons water and let it sit to gel for about 10 minutes before mixing in the other ingredients.
This trick is a perfect one to remember next time you run out of eggs.
More Add-Ins
If you’re feeling extra decadent, load this cookie up with lots of healthy add-ins. In the mood for something chocolatey? Swap the almond flour for 1/4 cup cocoa powder, or stir in 1/2 cup chopped dark chocolate, which is rich in antioxidant polyphenols and flavanols. Want something fruity? Stir in a handful of frozen berries. This recipe is especially delicious with frozen wild blueberries.
Make an extra nutty cookie with different kinds of nuts and seeds, like walnuts, sunflower seeds, and almonds. Add a handful or two of dried fruit along with those nuts to make a granola inspired cookie. My favorite way to enjoy this cookie is with a handful of shredded dried coconut and dark chocolate chips.
Cooking and Serving Tips
This cookie is best when it’s slightly undercooked. The center might not look fully done when you take it out, but it will continue cooking as it cools.
Be sure to use a nonstick or well seasoned cast iron skillet to prevent sticking.
But enough of the chit-chat. Saturday, we did manage to eat too much (what's a celebration without food!), which brings me to a short tip from Diabetes Self-Management. The tip is an answer to, "I’m overweight. How much weight should I aim to lose?" The short answer can be found here, with a more comprehensive discussion titled "Strategies for Weight Management, found by clicking here. Lots of good info that most of us can use!
And now on to the food portion of this blog.
If you've followed this blog for a while, you know the routine: Today is Meatless Monday, when we explore eating diabetic friendly food without meat. (Yes, it can be done!) Today's offerings include Creamy Pumpkin Apple Bisque and a yummy Skillet Peanut Butter Cinnamon Spice Cookie. Enjoy!
OMELET PROVENCAL
This recipe begins, “Create the perfect omelet with the savory French flavors of Provence: tomatoes, garlic, olives and herbs. Make one omelet for two, or two omelets for four. Either way, this easy main dish becomes the highlight of a quick, nutritious meal.”
Recipe Yield: Servings: 2
View this online at https://diabeticgourmet.com/diabetic-recipes/omelet-provencall.
Ingredients
3 large eggs*
1 tablespoon water
Pinch of freshly ground black pepper
2 teaspoons olive oil
1/2 cup diced canned tomatoes with garlic and onion, drained
1/4 cup shredded Muenster cheese
2 tablespoons canned sliced black olives
2 tablespoons chopped fresh parsley
1 teaspoon herbs de Provence Parsley sprigs, for garnish
* If you need to restrict cholesterol, use 3/4 cup egg substitute, or use some egg whites in place of a whole egg(s).
Directions
Combine eggs, water and pepper in a small bowl; whisk gently to blend the whites and yolks, but not to make them frothy.
Melt the olive oil in a 10-inch, non-stick skillet over medium-high heat, tilting to coat the bottom and sides.
Once the oil is hot, pour the eggs in.
As the eggs start to set, lift the edges so the uncooked egg mixture flows underneath. Cook until the eggs are set and no visible liquid egg remains, about 1 1/2 to 2 minutes.
Top half the omelet with tomatoes, cheese and olives; sprinkle with parsley and herbs de Provence. Flip the unfilled half of the omelet over the top.
Heat until lightly browned on the bottom, then slide onto a plate to serve.
Garnish with parsley sprigs.
Nutritional Information Per Serving: Calories: 240; Fat: 17 g; Saturated Fat: 6 g; Fiber: 1 g; Sodium: 550 mg; Cholesterol: 330 mg; Protein: 13 g; Carbohydrates: 7 g
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutrition Facts Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
PUMPKIN ROLL
Recipe Yield: Yield: 8 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/pumpkin-roll.
Ingredients
Cake Ingredients:
3 eggs
1 cup Equal Spoonful or Granulated*
1 cup canned pumpkin
1 teaspoon lemon juice
1 cup self-rising flour
2 teaspoons ground cinnamon
1 teaspoon ground nutmeg
Filling Ingredients:
4 ounces reduced-fat cream cheese, softened
1-1/2 to 2 cups light whipped topping, thawed, if frozen
2 tablespoons Equal Spoonful or Granulated** (or to taste)
* May substitute 24 packets Equal sweetener
** May substitute 3 packets Equal sweetener
Directions
For Cake, beat eggs and 1 cup Equal for 5 minutes in mixing bowl on medium speed of mixer.
Stir in pumpkin and lemon juice. Blend in flour, cinnamon and nutmeg until well combined.
Line a jelly roll pan with waxed paper. Spread batter evenly in pan. Bake in preheated 350F oven 5 to 8 minutes or until wooden pick comes out clean. Cool 3 minutes in pan; turn out onto a cloth and roll up from the narrow end.
Chill in refrigerator until completely cool.
For Filling, beat cream cheese, whipped topping and 2 tablespoons Equal in mixing bowl on medium speed of mixer until smooth and spreadable.
Unroll pumpkin roll and spread with filling. Re-roll. Cover and refrigerate until ready to serve. Slice cake into pinwheels.
Nutritional Information Per Serving: Calories: 159; Fat: 6 g; Sodium: 341 mg; Cholesterol: 87 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1-1/2 starch, 1 fat
ASIAN SESAME SLAW
Recipe Yield: Yield: 8 servings.Serving Size: 1/2 cup
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View online at https://diabeticgourmet.com/diabetic-recipe/asian-sesame-slaw.
Ingredients
Salad:
1/2 small head of green cabbage, thinly sliced or grated
1/2 small head of red cabbage, thinly sliced or grated
6 green onions, sliced diagonally
1 large carrot, peeled and coarsely grated
1 Tbsp sesame seeds, white or black, toasted
Dressing:
1/3 cup seasoned rice vinegar
1/4 cup canola oil
1 large clove garlic, minced
1 tsp grated fresh ginger
1 tsp sodium-reduced soy sauce
1 tsp sesame oil
Directions
In a large bowl, combine both cabbages, onion, carrot and sesame seeds.
Prepare dressing by shaking together rice vinegar, canola oil, garlic, ginger, soy sauce and sesame oil.
Pour dressing over salad, toss and refrigerate before serving. Ideally, allow to stand in fridge for an hour or more to allow flavours to mellow. Re-toss before serving.
Notes:
Much lighter than a classic coleslaw, this colorful salad offers tangy flavor and crunch. Enjoy as an accompaniment to grilled fish, chicken, tofu or pork. (Since it is Meatless Monday, serving this with grilled fish, chicken or pork would, of course, be another day.)
Nutritional Information Per Serving: Calories: 100; Fat: 8 g; Saturated Fat: 0.5 g; Fiber: 3 g; Sodium: 170 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 4 g
CREAMY PUMPKIN APPLE BISQUE
Note: This recipe originally called for chicken broth. I changed it to vegetable broth for the sake of Meatless Monday.
Recipe Yield: Yield: 4 servings
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil from the American Diabetes Association and CanolaInfo
View online at https://diabeticgourmet.com/diabetic-recipes/creamy-pumpkin-apple-bisque.
Ingredients
1 Tbsp canola oil
1 cup diced onions
1/2 medium Gala apple, peeled and chopped
1 can (14oz) reduced-sodium vegetable broth
1/2 of (15oz) can solid pumpkin
2 Tbsp sugar
1-1/2 tsp ground cinnamon
1/2 tsp ground cumin
1/2 tsp salt
1/8 tsp cayenne pepper
1-1/2 cups fat-free half and half
1/4 cup fat-free sour cream
Directions
Heat canola oil in a large saucepan over medium-high heat. Add onions and apple; cook 5 minutes or until onions begin to brown.
Place onion mixture in a blender with 1 cup broth. Secure lid, and puree until smooth. Return onion mixture to saucepan; add remaining ingredients, except half and half and sour cream. Bring to boil over high heat, reduce heat, cover tightly, and simmer 15 minutes.
Remove from heat and gradually add half and half while stirring. To serve, spoon equal amounts of soup into four shallow bowls and top with dollops of sour cream.
Flavorful tip: Adding the apple while browning the onion brings out the sugars of the apple and richly brown the onions quickly.
Notes:
Enjoy the tastes of the season with this decadent soup.
Nutritional Information Per Serving: Calories: 175; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 635 mg; Cholesterol: 5 mg; Protein: 6 g; Carbohydrates: 26 g
SKILLET PEANUT BUTTER CINNAMON SPICE COOKIE
This comes from Rachael Hartley, RD, LD, CDE at VeryWellFit, and begins, “This decadent yet low-carb skillet peanut butter cinnamon spice cookie is the perfect treat for someone with diabetes. It takes less than ten minutes of prep time, has only five grams of sugar per serving, and is made with blood sugar lowering cinnamon. Most importantly, it’s delicious!”
Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Servings: 16.
To view this online, click here.
Ingredients
1 large egg
1 cup natural peanut butter
1/2 cup brown sugar
1/4 cup almond meal
1 teaspoon vanilla extract
1 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon salt
Non-stick spray
2 tablespoons peanuts, optional, for garnish
Directions
Preheat oven to 350 F.
In a large bowl, beat egg until slightly frothy. Whisk in the peanut butter, brown sugar, almond meal, vanilla extract, baking soda, cinnamon, ginger, and salt until well combined.
Spray an ovenproof skillet lightly with nonstick spray. Pour batter into the skillet and spread evenly with a spatula. If desired, sprinkle the top with a few peanuts and press down slightly.
Place cookie on a rack set in the center of the oven and bake 10-12 minutes until puffed and golden around the edges. Let cool 10 minutes before cutting and serving.
Ingredient Variations and Substitutions
“This is one of my favorite treats to make because I always have the ingredients on hand! Whenever I’m craving something warm, gooey and sweet, I know this skillet cookie is only 20 minutes away.”
Nut Butters
Even in your pantry is looking bare, this recipe is easy to adapt based on what you have on hand. You can use any type of nut butter—cashew butter and almond butter both work well. And if you’re in the unfortunate situation of running out of nut butter, you can make your own by blending a rounded cup of nuts with a tablespoon of oil in the food processor until if forms a creamy spread.
Sweeteners
I made these with brown sugar, which has a richer flavor than white sugar, although you could certainly substitute it in a pinch. You could also use pure maple syrup or honey, but be sure to reduce the oven temperature by 25 degrees and cook it a couple minutes longer to prevent burning.
Nut-Free Variation
If anyone in your household is nut free, you can still make this cookie—just swap in sesame butter and leave out the almond meal. Made with sunflower seeds, it’s perfect for those with tree nut allergies.
Vegan Variation
For a vegan version, use a chia seed egg. Mix 1 tablespoon chia seeds with 3 tablespoons water and let it sit to gel for about 10 minutes before mixing in the other ingredients.
This trick is a perfect one to remember next time you run out of eggs.
More Add-Ins
If you’re feeling extra decadent, load this cookie up with lots of healthy add-ins. In the mood for something chocolatey? Swap the almond flour for 1/4 cup cocoa powder, or stir in 1/2 cup chopped dark chocolate, which is rich in antioxidant polyphenols and flavanols. Want something fruity? Stir in a handful of frozen berries. This recipe is especially delicious with frozen wild blueberries.
Make an extra nutty cookie with different kinds of nuts and seeds, like walnuts, sunflower seeds, and almonds. Add a handful or two of dried fruit along with those nuts to make a granola inspired cookie. My favorite way to enjoy this cookie is with a handful of shredded dried coconut and dark chocolate chips.
Cooking and Serving Tips
This cookie is best when it’s slightly undercooked. The center might not look fully done when you take it out, but it will continue cooking as it cools.
Be sure to use a nonstick or well seasoned cast iron skillet to prevent sticking.
Tuesday, November 6, 2018
Tuesday Recipes
Here are six recipes to help you through the day, including 20-Minute Chicken Creole and Baked Beef Empanadas. Enjoy!
RAISIN-PUMPKIN MUFFINS
Recipe Yield: Serves: 12
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/raisin-pumpkin-muffins.
Ingredients
3/4 cup canned pumpkin
6 tablespoons vegetable oil
1 egg
2 egg whites
1 tablespoon light molasses
2 teaspoons vanilla
1-1/4 cups all-purpose flour
1 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
* May substitute 24 packets Equal sweetener
Directions
Combine pumpkin, oil, egg, egg whites, molasses and vanilla. Stir in a combined flour, Equal, raisins, baking powder, cinnamon, ginger, nutmeg and salt just until all ingredients are moistened. Spoon batter into muffin cups.
Bake in preheated 375F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 149; Fat: 8 g; Sodium: 224 mg; Cholesterol: 18 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 starch, 1-1/2 fat
20-MINUTE CHICKEN CREOLE
Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole.
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g
HEARTY REUBEN SOUP
This recipe begins, “A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.”
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 up canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutrition Facts Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
ROASTED ASPARAGUS WITH PARMESAN CHEESE SAUCE
Recipe Yield: Serves 4.
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-asparagus-with-parmesan-cheese-sauce.
Ingredients
1 pound medium sized asparagus, rinsed and trimmed
2 tsp. canola oil
4 tsp. unbleached all purpose flour
3/4 cup fat free milk
1/4 tsp. onion powder
Salt and pepper, to taste
2 Tbsp. Parmesan cheese
Directions
Steam the asparagus in a saucepan over boiling water until just tender, about 3 to5 minutes.
Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly.
Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes.
Stir in the cheese.
Pour hot cheese sauce over asparagus and serve immediately.
Nutritional Information Per Serving: Calories: 87; Fat: 3 g; Saturated Fat: under 1 g; Fiber: 3 g; Sodium: 62 mg; Protein: 5 g; Carbohydrates: 9 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Directions
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
RAISIN-PUMPKIN MUFFINS
Recipe Yield: Serves: 12
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipe/raisin-pumpkin-muffins.
Ingredients
3/4 cup canned pumpkin
6 tablespoons vegetable oil
1 egg
2 egg whites
1 tablespoon light molasses
2 teaspoons vanilla
1-1/4 cups all-purpose flour
1 cup Equal Spoonful or Granulated*
1/2 cup raisins
1 tablespoon baking powder
1 teaspoon ground cinnamon
1/2 teaspoon ground ginger
1/2 teaspoon ground nutmeg
1/4 teaspoon salt
* May substitute 24 packets Equal sweetener
Directions
Combine pumpkin, oil, egg, egg whites, molasses and vanilla. Stir in a combined flour, Equal, raisins, baking powder, cinnamon, ginger, nutmeg and salt just until all ingredients are moistened. Spoon batter into muffin cups.
Bake in preheated 375F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 149; Fat: 8 g; Sodium: 224 mg; Cholesterol: 18 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 starch, 1-1/2 fat
20-MINUTE CHICKEN CREOLE
Recipe Yield: Yield: 4 servings (1-1/2 cups per serving)
View this online at https://diabeticgourmet.com/diabetic-recipes/20-minute-chicken-creole.
Ingredients
12 oz boneless, skinless chicken breast, cut into thin strips
1 cup canned whole peeled tomatoes, chopped
1 cup chili sauce (look for lowest sodium version)
1-1/2 cup green bell pepper, rinsed and chopped
1-1/2 cup celery, rinsed and chopped
1/4 cup onion, chopped
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp fresh basil, rinsed, dried, and chopped (or 1 tsp dried)
1 Tbsp fresh parsley, rinsed, dried, and chopped (or 1 tsp dried)
1/4 tsp crushed red pepper
1/4 tsp salt
Directions
Spray saute pan with cooking spray. Preheat over high heat.
Cook chicken in hot saute pan, stirring for 3–5 minutes. Reduce heat.
Add tomatoes with juice, chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boil over high heat, and then reduce heat to simmer.
Simmer, covered, for 10 minutes.
Nutritional Information Per Serving: Calories: 274; Fat: 5 g; Saturated Fat: 1 g; Fiber: 4 g; Sodium: 383 mg; Cholesterol: 73 mg; Protein: 30 g; Carbohydrates: 30 g
HEARTY REUBEN SOUP
This recipe begins, “A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.”
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 up canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
ZUCCHINI BREAD
Recipe Yield: Yield: 10 servings
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-bread.
Ingredients
1-1/2 cups shredded zucchini
1-1/2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/4 teaspoon salt
1/3 cup Splenda Sugar Blend
1/4 cup low-fat milk
1 large egg
2 tablespoons trans-free spread, melted
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F. Coat an 8 x 4-inch non-stick loaf pan with non-stick cooking spray.
Use paper towels to blot excess water from zucchini. Set aside.
In a large bowl, combine flour, baking powder, baking soda, cinnamon, cloves, and salt.
In another large bowl, whisk Splenda Sugar Blend, milk, egg, trans-free spread, and vanilla. Stir in zucchini. Add dry ingredients and mix just until moistened. (Batter will be lumpy.) Scrape into prepared pan.
Bake 35 to 45 minutes, or until a tester inserted in center comes out clean. Cool in pan 10 minutes. Remove to a wire rack; cool completely.
Nutrition Facts Per Serving: Calories: 130; Fat: 2.5 g; Saturated Fat: .5 g; Fiber: 1 g; Sodium: 190 mg; Cholesterol: 20 mg; Protein: 3 g; Carbohydrates: 22 g; Sugars: 7 g
ROASTED ASPARAGUS WITH PARMESAN CHEESE SAUCE
Recipe Yield: Serves 4.
View this online at https://diabeticgourmet.com/diabetic-recipes/roasted-asparagus-with-parmesan-cheese-sauce.
Ingredients
1 pound medium sized asparagus, rinsed and trimmed
2 tsp. canola oil
4 tsp. unbleached all purpose flour
3/4 cup fat free milk
1/4 tsp. onion powder
Salt and pepper, to taste
2 Tbsp. Parmesan cheese
Directions
Steam the asparagus in a saucepan over boiling water until just tender, about 3 to5 minutes.
Meanwhile, in a cold saucepan, blend canola oil with flour using a wire whisk. Slowly whisk in the milk and heat the sauce over medium heat, stirring constantly.
Add onion powder, salt and pepper to taste. Continue to stir until thickened, about 5 to 10 minutes.
Stir in the cheese.
Pour hot cheese sauce over asparagus and serve immediately.
Nutritional Information Per Serving: Calories: 87; Fat: 3 g; Saturated Fat: under 1 g; Fiber: 3 g; Sodium: 62 mg; Protein: 5 g; Carbohydrates: 9 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Directions
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
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