Passover begins at sunset on Monday, so I wanted to post a few Passover recipes. Here are six, including Broccoli Knishes (Pareve) and Potato Latkes. Enjoy!
For a short explaination of Passover, check out Judaism 101.
BROCCOLI KNISHES (PAREVE)
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=676
View recipe: http://diabeticgourmet.com/recipes/html/676.shtml
Source: Passover Lite Kosher Cookbook
Author: Gail Ashkanazi-Hankin
Ingredients
1 cup mashed potatoes
1/3 cup matzo meal
2 Tbsp potato starch
1/2 small onion, finely chopped
2 egg whites or 1/4 cup Passover egg substitute
1/2 tsp black pepper
1/4 tsp salt
1 cup fresh or frozen broccoli, steamed and finely chopped
Nonstick cooking spray
Directions
Preheat oven to 375F.
Generously coat a baking sheet with the cooking spray; set aside.
In a bowl, combine the potatoes, matzo meal, potato starch, onion, egg whites, pepper, and salt; knead together. Divide the dough into 6 balls and flatten each.
Divide the broccoli evenly onto each circle, fold over, and press edges to seal.
Arrange the knishes in a single layer and place the baking sheet on the bottom rack of the oven. Bake for 15 minutes on each side. Serve hot. Makes 6 Servings.
Nutritional Information Per Serving: Calories: 82; Sodium: 124 mg; Cholesterol: 0 mg; Carbohydrates: 15 g; Exchanges: 1 Starch
POTATO LATKES
Makes 10 latkes. 1 latke per serving
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=675
View recipe: http://diabeticgourmet.com/recipes/html/675.shtml
Ingredients
2 cups peeled and shredded Russet potatoes, firmly packed (about 1 pound)
1/4 cup grated or finely chopped onion
1 large egg
6 tablespoons egg substitute
2 – 3 tablespoons low sodium matzo meal (a little less than 1 matzo, processed into fine crumbs)
1 teaspoon salt
2 teaspoons canola oil
Directions
Place the potatoes in a cheesecloth or double thickness of paper towels and wring to extract as much water out of the potatoes as possible.
In medium bowl, stir the potatoes, onion, egg, egg substitute and matzo meal and salt together well.
In a large heavy-bottomed non stick skillet over medium-high heat, heat the oil until hot. Make sure the oil is spread evenly over the bottom of the skillet.
Place 1/4 cup (level measure) of potato mixture into the hot oil, pressing down on them to form 1/4 to 1/2 inch thick patties. Spray tops with canola cooking spray.
Brown on one side about 3 minutes, turn over and brown the other side (about 3 minutes).
Serve these hot with applesauce, fat free or light sour cream and chopped green onions.
Nutritional Information Per Serving: Calories: 71; Protein: 3 g; Fat: 1 g; Sodium: 237 mg; Cholesterol: 21 mg; Dietary Fiber: 1 g; Carbohydrates: 12 g
NOODLE KUGEL
Yield: 12 Servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=684
View recipe: http://diabeticgourmet.com/recipes/html/684.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F.
Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole.
Bake, uncovered, for 45 to 55 minutes, or until lightly browned.
Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving: Calories: 156; Protein: 6 g; Fat: 6 g; Sodium: 122 mg; Cholesterol: 71 mg; Dietary Fiber: 1 g; Sugars: 6 g; Carbohydrates: 20 g; Exchanges: 1-1/2 Starch, 1 Fat
ZUCCHINI LATKES
Yield: 12 servings
Serving size: 1 latke
Source: Enlitened Kosher Cooking
Print: http://diabeticgourmet.com/recipes/html/811.shtml
Ingredients
3 large zucchini, peeled
1 medium potato, peeled
1 egg plus 2 egg whites, beaten
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons canola oil for frying
Directions
Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.
By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.
Nutritional Information (Per Serving): Calories: 40; Protein: 1.6 g; Cholesterol: 27 mg; Fat: 2.2 g; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat
SIMPLE PINEAPPLE CARROTS (PAREVE)
Yield: 4 servings
Source: Passover Lite Kosher Cookbook
Print: http://diabeticgourmet.com/recipes/html/812.shtml
Ingredients
3 cups carrots, cut into match sticks
3/4 - 1 cup pineapple juice
1 tsp. potato starch
1/2 tsp. ground ginger
1/2 cup pineapple tidbits
Directions
In a saucepan, combine carrots and 1/2 cup of pineapple juice. Bring to a boil. Reduce heat, cover, and simmer until tender.
Meanwhile, in a small bowl, mix together the potato starch, remaining pineapple juice, and ginger.
Stir into the carrot mixture along with the pineapple tidbits and heat through until the juices thicken.
Nutritional Information (Per Serving): Calories: 109; Sodium: 30 mg; Cholesterol: 0 mg; Carbohydrates: 25 g; Exchanges: 1-1/2 Vegetable; 1 Fruit
APRICOT-WALNUT SWIRL COFFEECAKE
This recipe begins, “This simple-to-make coffeecake, with it's apricot, cinnamon and nut filling, has all the richness of full fat and the taste of sugar.”
Yield: 16 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1119.shtml
Ingredients
Walnut Filling:
1/2 cup sugar-free apricot preserves or apricot spreadable fruit
3/4 cup Equal Spoonful*
4 teaspoons ground cinnamon
1/2 cup chopped nuts
Coffeecake:
2-1/2 cups reduced-fat baking mix (Bisquick)
2 cups Equal Spoonful/Granulated*
2 tablespoons cornstarch
1 cup low fat vanilla yogurt
6 tablespoons stick butter or margarine, melted
1/4 cup 2% milk
2 eggs
1 teaspoon vanilla
1/2 teaspoon almond extract
* May substitute 12 packets Equal sweetener
** May substitute 48 packets Equal sweetener
Directions
For Walnut Filling, combine 1/2 cup apricot preserves, 3/4 cup Equal, cinnamon and nuts in small bowl; set aside.
For Coffeecake, combine baking mix, 2 cups Equal and cornstarch. Add remaining ingredients, mixing until smooth. Spread 1/3 of batter in well sprayed 9 or 12 cup bundt pan. Spoon half the Walnut Filling over batter. Repeat layers, ending with batter.
Bake in preheated 350F oven 40 to 45 minutes or until coffeecake is browned on top and wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Invert onto rack and cool.
Spoon 1/3 cup apricot preserves over top of coffeecake, if desired. Serve warm.
Nutritional Information Per Serving: Calories: 175; Protein: 4 g; Fat: 7 g; Sodium: 308 mg; Cholesterol: 18 mg; Carbohydrates: 27 g; Exchanges: 2 starch, 1 fat
Showing posts with label Zucchini Latkes. Show all posts
Showing posts with label Zucchini Latkes. Show all posts
Saturday, April 8, 2017
Thursday, December 22, 2016
Hanukkah Food
Enjoy!
ZUCCHINI LATKES
Yield: 12 servings
Serving size: 1 latke
Source: Enlitened Kosher Cooking
Print: http://diabeticgourmet.com/recipes/html/811.shtml
Ingredients
3 large zucchini, peeled
1 medium potato, peeled
1 egg plus 2 egg whites, beaten
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons canola oil for frying
Directions
Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.
By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.
Nutritional Information (Per Serving): Calories: 40; Protein: 1.6 g; Cholesterol: 27 mg; Fat: 2.2 g; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat
NO-FRY POTATO AND SPINACH LATKAS
This begins, “Latkas are served at Chanukah to celebrate the miracle of a little bit of oil lasting for 8 days. Traditional latkas are usually fried in 1/4 cup of oil, so 1 latka contains about 3 grams of fat. I don't know anyone who can stop at just 1 latka, so these 'no-guilt' latkas are a terrific alternative. Each one contains just over a gram of fat – that's a miracle!
“Can be frozen. Serve with salsa, tzadziki, low-fat sour cream or yogurt.”
Yield: 24 medium latkas or 6 dozen miniatures. (3 minis equal 1 medium latka.)
Find this recipe at: http://diabeticgourmet.com/recipes/html/211.shtml
Source: MealLeaniYUMM!
Author: Norene Gilletz
Ingredients
4 tsp. canola or vegetable oil, divided
3 medium Idaho potatoes
10 oz. package frozen chopped spinach, thawed and squeezed dry
1 medium onion
1 or 2 carrots
2 tbsp. minced fresh dill (or 2 tsp. dried dill)
2 eggs plus 2 egg whites (or 3 eggs)
1/4 c. flour (white or whole wheat)
1/2 tsp. baking powder
3/4 tsp. salt
1/4 tsp. pepper
Directions
Place oven racks on the lowest and middle positions in your oven. Preheat oven to 450 degrees F. Line 2 baking sheets with aluminum foil. Spray with non-stick spray, then brush each pan with 1 tsp. of oil. (This provides a crispy exterior to the latka.)
Peel potatoes or scrub well if you don't want to peel them. Using the Grater of your processor, grate potatoes, using light pressure. Remove potatoes from processor. Insert Steel Knife and process spinach, onion, carrots and dill until fine. Add grated potatoes, eggs, egg whites and remaining 2 tsp. oil. Process with quick on/offs to mix. Quickly blend in remaining ingredients.
Drop mixture by rounded spoonfuls onto prepared baking sheets. Flatten slightly with the back of the spoon to form latkas. Bake uncovered at 450 degrees F for 10 minutes, or until bottoms are nicely browned and crispy. Turn latkas over. Transfer pan from the upper rack to the lower rack and vice versa. Bake about 8 to 10 minutes longer, or until brown. Serve immediately.
Nutritional Information Per Serving: Calories: 42; Protein: 2 g; Fat: 1.2 g; Sodium: 97 mg; Cholesterol: 18 mg; Carbohydrates: 6 g; Exchanges: 1/2 Bread/Starch
CINNAMON RAISIN KUGEL
Yield: 12 servings
Source: Enlitened Kosher Cooking
Print: http://diabeticgourmet.com/recipes/html/674.shtml
Ingredients
1 package (8 oz) low-fat cream cheese, softened
2 Tbsp stick butter, melted
3/4 cup Equal Sugar Lite
3 eggs
2 egg whites
1/2 cup low-fat milk (2%)
1 tsp vanilla
1/2 tsp ground cinnamon, divided
4 cup (8 oz) wide egg noodles, cooked and drained
1/2 cup golden raisins
2 Tbsp Equal Sugar Lite, additional
Directions
Preheat oven to 350°F.
Beat cream cheese and butter until well combined. Mix in 3/4 cup Equal Sugar Lite, eggs and egg whites, milk, vanilla and 1/4 teaspoon ground cinnamon until well blended. Stir in cooked noodles and raisins.
Pour mixture into 13 x 9-inch baking pan well sprayed with non-stick cooking spray. Combine 2 tablespoons Equal Sugar Lite and remaining 1/4 teaspoon ground cinnamon. Sprinkle over top of noodle mixture.
Bake in preheated oven 20 to 25 minutes or until knife inserted near center comes out clean. Serve warm.
Nutritional Information (Per Serving): Calories: 206; Protein: 7 g; Sodium: 102 mg; Cholesterol: 79 mg; Fat: 8 g; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 11.5 g; Carbohydrates: 27 g
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F.
Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole.
Bake, uncovered, for 45 to 55 minutes, or until lightly browned.
Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving: Calories: 156; Protein: 6 g; Fat: 6 g; Sodium: 122 mg; Cholesterol: 71 mg; Dietary Fiber: 1 g; Sugars: 6 g; Carbohydrates: 20 g; Exchanges: 1-1/2 Starch, 1 Fat
APRICOT-WALNUT SWIRL COFFEECAKE
This recipe begins, “This simple-to-make coffeecake, with it's apricot, cinnamon and nut filling, has all the richness of full fat and the taste of sugar.”
Yield: 16 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1119.shtml
Ingredients
Walnut Filling:1/2 cup sugar-free apricot preserves or apricot spreadable fruit
3/4 cup Equal Spoonful*
4 teaspoons ground cinnamon
1/2 cup chopped nuts
Coffeecake:
2-1/2 cups reduced-fat baking mix (Bisquick)
2 cups Equal Spoonful/Granulated*
2 tablespoons cornstarch
1 cup low fat vanilla yogurt
6 tablespoons stick butter or margarine, melted
1/4 cup 2% milk
2 eggs
1 teaspoon vanilla
1/2 teaspoon almond extract
* May substitute 12 packets Equal sweetener
** May substitute 48 packets Equal sweetener
Directions
For Walnut Filling, combine 1/2 cup apricot preserves, 3/4 cup Equal, cinnamon and nuts in small bowl; set aside.
For Coffeecake, combine baking mix, 2 cups Equal and cornstarch. Add remaining ingredients, mixing until smooth. Spread 1/3 of batter in well sprayed 9 or 12 cup bundt pan. Spoon half the Walnut Filling over batter. Repeat layers, ending with batter.
Bake in preheated 350F oven 40 to 45 minutes or until coffeecake is browned on top and wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Invert onto rack and cool.
Spoon 1/3 cup apricot preserves over top of coffeecake, if desired. Serve warm.
Nutritional Information Per Serving: Calories: 175; Protein: 4 g; Fat: 7 g; Sodium: 308 mg; Cholesterol: 18 mg; Carbohydrates: 27 g; Exchanges: 2 starch, 1 fat
SIMPLE PINEAPPLE CARROTS (PAREVE)
Yield: 4 servings
Source: Passover Lite Kosher Cookbook
Print: http://diabeticgourmet.com/recipes/html/812.shtml
Ingredients
3 cups carrots, cut into match sticks
3/4 - 1 cup pineapple juice
1 tsp. potato starch
1/2 tsp. ground ginger
1/2 cup pineapple tidbits
Directions
In a saucepan, combine carrots and 1/2 cup of pineapple juice. Bring to a boil. Reduce heat, cover, and simmer until tender.
Meanwhile, in a small bowl, mix together the potato starch, remaining pineapple juice, and ginger.
Stir into the carrot mixture along with the pineapple tidbits and heat through until the juices thicken.
Nutritional Information (Per Serving): Calories: 109; Sodium: 30 mg; Cholesterol: 0 mg; Carbohydrates: 25 g; Exchanges: 1-1/2 Vegetable; 1 Fruit
ZUCCHINI LATKES
Yield: 12 servings
Serving size: 1 latke
Source: Enlitened Kosher Cooking
Print: http://diabeticgourmet.com/recipes/html/811.shtml
Ingredients
3 large zucchini, peeled
1 medium potato, peeled
1 egg plus 2 egg whites, beaten
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons canola oil for frying
Directions
Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.
By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.
Nutritional Information (Per Serving): Calories: 40; Protein: 1.6 g; Cholesterol: 27 mg; Fat: 2.2 g; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat
NO-FRY POTATO AND SPINACH LATKAS
This begins, “Latkas are served at Chanukah to celebrate the miracle of a little bit of oil lasting for 8 days. Traditional latkas are usually fried in 1/4 cup of oil, so 1 latka contains about 3 grams of fat. I don't know anyone who can stop at just 1 latka, so these 'no-guilt' latkas are a terrific alternative. Each one contains just over a gram of fat – that's a miracle!
“Can be frozen. Serve with salsa, tzadziki, low-fat sour cream or yogurt.”
Yield: 24 medium latkas or 6 dozen miniatures. (3 minis equal 1 medium latka.)
Find this recipe at: http://diabeticgourmet.com/recipes/html/211.shtml
Source: MealLeaniYUMM!
Author: Norene Gilletz
Ingredients
4 tsp. canola or vegetable oil, divided
3 medium Idaho potatoes
10 oz. package frozen chopped spinach, thawed and squeezed dry
1 medium onion
1 or 2 carrots
2 tbsp. minced fresh dill (or 2 tsp. dried dill)
2 eggs plus 2 egg whites (or 3 eggs)
1/4 c. flour (white or whole wheat)
1/2 tsp. baking powder
3/4 tsp. salt
1/4 tsp. pepper
Directions
Place oven racks on the lowest and middle positions in your oven. Preheat oven to 450 degrees F. Line 2 baking sheets with aluminum foil. Spray with non-stick spray, then brush each pan with 1 tsp. of oil. (This provides a crispy exterior to the latka.)
Peel potatoes or scrub well if you don't want to peel them. Using the Grater of your processor, grate potatoes, using light pressure. Remove potatoes from processor. Insert Steel Knife and process spinach, onion, carrots and dill until fine. Add grated potatoes, eggs, egg whites and remaining 2 tsp. oil. Process with quick on/offs to mix. Quickly blend in remaining ingredients.
Drop mixture by rounded spoonfuls onto prepared baking sheets. Flatten slightly with the back of the spoon to form latkas. Bake uncovered at 450 degrees F for 10 minutes, or until bottoms are nicely browned and crispy. Turn latkas over. Transfer pan from the upper rack to the lower rack and vice versa. Bake about 8 to 10 minutes longer, or until brown. Serve immediately.
Nutritional Information Per Serving: Calories: 42; Protein: 2 g; Fat: 1.2 g; Sodium: 97 mg; Cholesterol: 18 mg; Carbohydrates: 6 g; Exchanges: 1/2 Bread/Starch
CINNAMON RAISIN KUGEL
Yield: 12 servings
Source: Enlitened Kosher Cooking
Print: http://diabeticgourmet.com/recipes/html/674.shtml
Ingredients
1 package (8 oz) low-fat cream cheese, softened
2 Tbsp stick butter, melted
3/4 cup Equal Sugar Lite
3 eggs
2 egg whites
1/2 cup low-fat milk (2%)
1 tsp vanilla
1/2 tsp ground cinnamon, divided
4 cup (8 oz) wide egg noodles, cooked and drained
1/2 cup golden raisins
2 Tbsp Equal Sugar Lite, additional
Directions
Preheat oven to 350°F.
Beat cream cheese and butter until well combined. Mix in 3/4 cup Equal Sugar Lite, eggs and egg whites, milk, vanilla and 1/4 teaspoon ground cinnamon until well blended. Stir in cooked noodles and raisins.
Pour mixture into 13 x 9-inch baking pan well sprayed with non-stick cooking spray. Combine 2 tablespoons Equal Sugar Lite and remaining 1/4 teaspoon ground cinnamon. Sprinkle over top of noodle mixture.
Bake in preheated oven 20 to 25 minutes or until knife inserted near center comes out clean. Serve warm.
Nutritional Information (Per Serving): Calories: 206; Protein: 7 g; Sodium: 102 mg; Cholesterol: 79 mg; Fat: 8 g; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 11.5 g; Carbohydrates: 27 g
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F.
Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole.
Bake, uncovered, for 45 to 55 minutes, or until lightly browned.
Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving: Calories: 156; Protein: 6 g; Fat: 6 g; Sodium: 122 mg; Cholesterol: 71 mg; Dietary Fiber: 1 g; Sugars: 6 g; Carbohydrates: 20 g; Exchanges: 1-1/2 Starch, 1 Fat
APRICOT-WALNUT SWIRL COFFEECAKE
This recipe begins, “This simple-to-make coffeecake, with it's apricot, cinnamon and nut filling, has all the richness of full fat and the taste of sugar.”
Yield: 16 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1119.shtml
Ingredients
Walnut Filling:1/2 cup sugar-free apricot preserves or apricot spreadable fruit
3/4 cup Equal Spoonful*
4 teaspoons ground cinnamon
1/2 cup chopped nuts
Coffeecake:
2-1/2 cups reduced-fat baking mix (Bisquick)
2 cups Equal Spoonful/Granulated*
2 tablespoons cornstarch
1 cup low fat vanilla yogurt
6 tablespoons stick butter or margarine, melted
1/4 cup 2% milk
2 eggs
1 teaspoon vanilla
1/2 teaspoon almond extract
* May substitute 12 packets Equal sweetener
** May substitute 48 packets Equal sweetener
Directions
For Walnut Filling, combine 1/2 cup apricot preserves, 3/4 cup Equal, cinnamon and nuts in small bowl; set aside.
For Coffeecake, combine baking mix, 2 cups Equal and cornstarch. Add remaining ingredients, mixing until smooth. Spread 1/3 of batter in well sprayed 9 or 12 cup bundt pan. Spoon half the Walnut Filling over batter. Repeat layers, ending with batter.
Bake in preheated 350F oven 40 to 45 minutes or until coffeecake is browned on top and wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Invert onto rack and cool.
Spoon 1/3 cup apricot preserves over top of coffeecake, if desired. Serve warm.
Nutritional Information Per Serving: Calories: 175; Protein: 4 g; Fat: 7 g; Sodium: 308 mg; Cholesterol: 18 mg; Carbohydrates: 27 g; Exchanges: 2 starch, 1 fat
SIMPLE PINEAPPLE CARROTS (PAREVE)
Yield: 4 servings
Source: Passover Lite Kosher Cookbook
Print: http://diabeticgourmet.com/recipes/html/812.shtml
Ingredients
3 cups carrots, cut into match sticks
3/4 - 1 cup pineapple juice
1 tsp. potato starch
1/2 tsp. ground ginger
1/2 cup pineapple tidbits
Directions
In a saucepan, combine carrots and 1/2 cup of pineapple juice. Bring to a boil. Reduce heat, cover, and simmer until tender.
Meanwhile, in a small bowl, mix together the potato starch, remaining pineapple juice, and ginger.
Stir into the carrot mixture along with the pineapple tidbits and heat through until the juices thicken.
Nutritional Information (Per Serving): Calories: 109; Sodium: 30 mg; Cholesterol: 0 mg; Carbohydrates: 25 g; Exchanges: 1-1/2 Vegetable; 1 Fruit
Wednesday, March 16, 2016
Wednesday Recipes
Enjoy!
WHITE BEAN SOUP WITH SPINACH, LEEKS AND COUSCOUS
Yield: 8 servings
Ingredients
2 tsp. olive oil
4 leeks, bulb only, chopped (rinsed very well)
2 cloves garlic, chopped
2 cups chopped carrots
1/2 tsp. dried mint leaves
2-3 tsp. ground cumin
4 (16 oz.) cans fat-free, reduced-sodium chicken broth
2 (16 oz.) cans cannellini beans, drained and rinsed
2 bay leaves
1/4 cup whole-wheat couscous
2 cups packed fresh spinach leaves
1 Tbsp. fresh lemon juice
Salt and pepper to taste
1/4 cup chopped parsley
Directions
In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and saute until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes.
Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.
Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper. Remove bay leaf. Garnish with parsley and serve immediately.
Nutritional Information Per Serving: 170 calories; 2.5 g total fat; 0 g saturated fat; 30 g carbohydrate; 8 g protein; 7 g dietary fiber; 520 mg sodium
PEACH & RASPBERRY CRUMBLE
This comes from Diabetes Self-Management. Prep time: 15 minutes; Baking time: 30-35 minutes; Yield: 6 servings.
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
ZUCCHINI LATKES
Yield: 12 servings
Serving size: 1 latke
View online: http://diabeticgourmet.com/recipes/html/803.shtml
Source: Enlitened Kosher Cooking
Ingredients
3 large zucchini, peeled
1 medium potato, peeled
1 egg plus 2 egg whites, beaten
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons canola oil for frying
Directions
Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.
By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.
Nutritional Information Per Serving: Calories: 40; Protein: 1.6 g; Fat: 2.2 g; Cholesterol: 27 mg; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
CHOCOLATE-AMARETTO POTS-DE-CREME
Whipped topping will give you a thicker, mousse-like effect. But this will add additional fat. Nutrition facts reflect the topping used only for garnish. We do not recommend freezing this dessert.
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/810.shtml
Source: Enlitened Kosher Cooking
Ingredients
1 cup vanilla low-fat, low-carb soy milk
2 tablespoons light whipped topping
2 ounces (31/2 rows of a small bar) sugar-free dark chocolate
1 tablespoon margarine
1 tablespoon unsweetened dark cocoa
1/2 teaspoon good-quality coffee
sugar substitute equal to 4 tablespoons sugar
4 egg yolks, beaten
1 teaspoon vanilla extract
1 teaspoon almond extract
1 teaspoon Amaretto liqueur
Topping:
1/4 cup light whipped topping
sugar substitute equal to 1 tablespoon sugar
1/4 teaspoon coffee, dissolved with a few drops of water
1 teaspoon almond extract
1/2 teaspoon vanilla extract
1 teaspoon Amaretto liqueur
Directions
Beat the egg yolks with a whip and set aside.
Combine soy milk, light whipped topping, chocolate, margarine, cocoa, coffee and sugar substitute in a small, heavy saucepan. Cook over medium heat, stirring constantly with a wooden spoon, for 10-15 minutes or until the mixture reaches a full boil and begins to thicken. This part takes a lot of patience.
As soon as it starts to thicken, turn heat to low and keep stirring for another 1-2 minutes. Gradually mix about one-quarter of the hot chocolate mixture into the beaten egg yolks, half a teaspoon at a time, while continually whisking the eggs so that they don't cook.
Then return the yolk mixture to the remaining hot chocolate mixture. Stir over low heat for 2-3 minutes. Then remove from the heat. Stir in flavorings and liqueur. Pour chocolate mixture into 6 small pots-de-creme cups, demitasse cups or souffle cups. Cover and chill for at least 2 hours or overnight.
To make the topping, beat together the light whipped topping with the sugar substitute at a medium speed. When it starts to thicken, add the dissolved coffee, flavorings, and liqueur and continue beating until soft peaks form. Garnish each pot-de-creme with a dollop of whipped topping and sprinkle with some cocoa and/or chopped, toasted almonds.
Garnish: light whipped topping; cocoa; chopped, toasted almonds
Nutritional Information Per Serving: Calories: 111; Protein: 3.5 g; Fat: 8.5 g; Sodium: 21 mg; Cholesterol: 142 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4.5 g; Exchanges: 1/4 Starch; 1/2 Protein; 1-1/2 Fat
PUMPKIN SOUP
This recipe starts off, “This creamy pumpkin soup is a great meal for a cold day.” Serves 4.
You can view this online at http://www.diabeticconnect.com/diabetic-recipes/general/3341-pumpkin-soup.
Ingredients
3/4 cup water
1 small onion, chopped
1 can (8 ounces) pumpkin puree
1 cup unsalted vegetable broth
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup fat-free milk
1/8 teaspoon freshly ground black pepper
1 green onion, green top only, chopped
Directions
In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Don't let the onion dry out.
Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil.
Ladle into warmed individual bowls and garnish with black pepper and green onion tops.
Nutritional Facts: Calories 72; Cholesterol 1 mg; Protein 3 g; Sodium 241 mg; Carbohydrate 12 g; Fiber 2 g; Total Fat 1 g; Potassium 199 mg; Saturated Fat 1 g; Calcium 78 mg; Monounsaturated Fat 1 g
WHITE BEAN SOUP WITH SPINACH, LEEKS AND COUSCOUS
Yield: 8 servings
Ingredients
2 tsp. olive oil
4 leeks, bulb only, chopped (rinsed very well)
2 cloves garlic, chopped
2 cups chopped carrots
1/2 tsp. dried mint leaves
2-3 tsp. ground cumin
4 (16 oz.) cans fat-free, reduced-sodium chicken broth
2 (16 oz.) cans cannellini beans, drained and rinsed
2 bay leaves
1/4 cup whole-wheat couscous
2 cups packed fresh spinach leaves
1 Tbsp. fresh lemon juice
Salt and pepper to taste
1/4 cup chopped parsley
Directions
In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and saute until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes.
Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.
Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper. Remove bay leaf. Garnish with parsley and serve immediately.
Nutritional Information Per Serving: 170 calories; 2.5 g total fat; 0 g saturated fat; 30 g carbohydrate; 8 g protein; 7 g dietary fiber; 520 mg sodium
PEACH & RASPBERRY CRUMBLE
This comes from Diabetes Self-Management. Prep time: 15 minutes; Baking time: 30-35 minutes; Yield: 6 servings.
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
ZUCCHINI LATKES
Yield: 12 servings
Serving size: 1 latke
View online: http://diabeticgourmet.com/recipes/html/803.shtml
Source: Enlitened Kosher Cooking
Ingredients
3 large zucchini, peeled
1 medium potato, peeled
1 egg plus 2 egg whites, beaten
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons canola oil for frying
Directions
Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.
By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.
Nutritional Information Per Serving: Calories: 40; Protein: 1.6 g; Fat: 2.2 g; Cholesterol: 27 mg; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
CHOCOLATE-AMARETTO POTS-DE-CREME
Whipped topping will give you a thicker, mousse-like effect. But this will add additional fat. Nutrition facts reflect the topping used only for garnish. We do not recommend freezing this dessert.
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/810.shtml
Source: Enlitened Kosher Cooking
Ingredients
1 cup vanilla low-fat, low-carb soy milk
2 tablespoons light whipped topping
2 ounces (31/2 rows of a small bar) sugar-free dark chocolate
1 tablespoon margarine
1 tablespoon unsweetened dark cocoa
1/2 teaspoon good-quality coffee
sugar substitute equal to 4 tablespoons sugar
4 egg yolks, beaten
1 teaspoon vanilla extract
1 teaspoon almond extract
1 teaspoon Amaretto liqueur
Topping:
1/4 cup light whipped topping
sugar substitute equal to 1 tablespoon sugar
1/4 teaspoon coffee, dissolved with a few drops of water
1 teaspoon almond extract
1/2 teaspoon vanilla extract
1 teaspoon Amaretto liqueur
Directions
Beat the egg yolks with a whip and set aside.
Combine soy milk, light whipped topping, chocolate, margarine, cocoa, coffee and sugar substitute in a small, heavy saucepan. Cook over medium heat, stirring constantly with a wooden spoon, for 10-15 minutes or until the mixture reaches a full boil and begins to thicken. This part takes a lot of patience.
As soon as it starts to thicken, turn heat to low and keep stirring for another 1-2 minutes. Gradually mix about one-quarter of the hot chocolate mixture into the beaten egg yolks, half a teaspoon at a time, while continually whisking the eggs so that they don't cook.
Then return the yolk mixture to the remaining hot chocolate mixture. Stir over low heat for 2-3 minutes. Then remove from the heat. Stir in flavorings and liqueur. Pour chocolate mixture into 6 small pots-de-creme cups, demitasse cups or souffle cups. Cover and chill for at least 2 hours or overnight.
To make the topping, beat together the light whipped topping with the sugar substitute at a medium speed. When it starts to thicken, add the dissolved coffee, flavorings, and liqueur and continue beating until soft peaks form. Garnish each pot-de-creme with a dollop of whipped topping and sprinkle with some cocoa and/or chopped, toasted almonds.
Garnish: light whipped topping; cocoa; chopped, toasted almonds
Nutritional Information Per Serving: Calories: 111; Protein: 3.5 g; Fat: 8.5 g; Sodium: 21 mg; Cholesterol: 142 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4.5 g; Exchanges: 1/4 Starch; 1/2 Protein; 1-1/2 Fat
PUMPKIN SOUP
This recipe starts off, “This creamy pumpkin soup is a great meal for a cold day.” Serves 4.
You can view this online at http://www.diabeticconnect.com/diabetic-recipes/general/3341-pumpkin-soup.
Ingredients
3/4 cup water
1 small onion, chopped
1 can (8 ounces) pumpkin puree
1 cup unsalted vegetable broth
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup fat-free milk
1/8 teaspoon freshly ground black pepper
1 green onion, green top only, chopped
Directions
In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Don't let the onion dry out.
Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil.
Ladle into warmed individual bowls and garnish with black pepper and green onion tops.
Nutritional Facts: Calories 72; Cholesterol 1 mg; Protein 3 g; Sodium 241 mg; Carbohydrate 12 g; Fiber 2 g; Total Fat 1 g; Potassium 199 mg; Saturated Fat 1 g; Calcium 78 mg; Monounsaturated Fat 1 g
Saturday, December 26, 2015
Weekend Recipes
Since there were no weekend recipes posted in the Diabetic Delights blog yesterday, I'm doing a repeat of November 27th's posting this morning. Enjoy!
BAKED VANILLA CUSTARD
This recipe begins, “Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.”
Yield: 10 servings
Source: Equal ®
Find this recipe at: http://diabeticgourmet.com/recipes/html/874.shtml
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Nutritional Information Per Serving: Calories: 90; Protein: 7 g; Fat: 5 g; Sodium: 124 mg; Cholesterol: 135 mg; Carbohydrates: 5 g; Exchanges: 1/2 milk, 1/2 lean meat
APPLE OATMEAL RAISIN COOKIES
Yield: 4 dozen cookies
Serving size: 1 cookie
Recipe with photo: http://diabeticgourmet.com/recipes/html/1254.shtml
Ingredients
1-1/4 cups Equal Spoonful or Granulated *
1 cup unsweetened applesauce **
1/2 cup firmly packed brown sugar
6 tablespoons stick butter, softened
1 egg
1/3 cup 2% milk
2 teaspoons vanilla
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1-1/2 cups quick or old-fashioned oats, uncooked
1 cup raisins
* May substitute 30 packets Equal sweetener
** Apple butter may be substituted for the unsweetened applesauce for a slightly spicier version.
Directions
Combine Equal, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended. Stir in combined flour, baking soda, cinnamon, nutmeg and salt.
Gradually mix in oats and raisins until well combined.
Drop by tablespoonfuls onto sprayed baking sheets.
Bake in preheated 350F oven 10 to 12 minutes or until light golden in color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 43 mg; Cholesterol: 8 mg; Carbohydrates: 11 g; Exchanges: 1 starch, 1 fat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Yield: 6 servings
Source: American Heart Association
View Online: http://diabeticgourmet.com/recipes/html/22.shtml
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan. Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Sodium: 150 mg; Fat: 5 g; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
ZUCCHINI LATKES
Yield: 12 servings
Serving size: 1 latke
View online: http://diabeticgourmet.com/recipes/html/803.shtml
Source: Enlitened Kosher Cooking
Ingredients
3 large zucchini, peeled
1 medium potato, peeled
1 egg plus 2 egg whites, beaten
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons canola oil for frying
Directions
Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.
By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.
Nutritional Information Per Serving: Calories: 40; Protein: 1.6 g; Fat: 2.2 g; Cholesterol: 27 mg; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
CHOCOLATE-AMARETTO POTS-DE-CREME
Whipped topping will give you a thicker, mousse-like effect. But this will add additional fat. Nutrition facts reflect the topping used only for garnish. We do not recommend freezing this dessert.
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/810.shtml
Source: Enlitened Kosher Cooking
Ingredients
1 cup vanilla low-fat, low-carb soy milk
2 tablespoons light whipped topping
2 ounces (31/2 rows of a small bar) sugar-free dark chocolate
1 tablespoon margarine
1 tablespoon unsweetened dark cocoa
1/2 teaspoon good-quality coffee
sugar substitute equal to 4 tablespoons sugar
4 egg yolks, beaten
1 teaspoon vanilla extract
1 teaspoon almond extract
1 teaspoon Amaretto liqueur
Topping:
1/4 cup light whipped topping
sugar substitute equal to 1 tablespoon sugar
1/4 teaspoon coffee, dissolved with a few drops of water
1 teaspoon almond extract
1/2 teaspoon vanilla extract
1 teaspoon Amaretto liqueur
Directions
Beat the egg yolks with a whip and set aside.
Combine soy milk, light whipped topping, chocolate, margarine, cocoa, coffee and sugar substitute in a small, heavy saucepan. Cook over medium heat, stirring constantly with a wooden spoon, for 10-15 minutes or until the mixture reaches a full boil and begins to thicken. This part takes a lot of patience.
As soon as it starts to thicken, turn heat to low and keep stirring for another 1-2 minutes. Gradually mix about one-quarter of the hot chocolate mixture into the beaten egg yolks, half a teaspoon at a time, while continually whisking the eggs so that they don't cook.
Then return the yolk mixture to the remaining hot chocolate mixture. Stir over low heat for 2-3 minutes. Then remove from the heat. Stir in flavorings and liqueur. Pour chocolate mixture into 6 small pots-de-creme cups, demitasse cups or souffle cups. Cover and chill for at least 2 hours or overnight.
To make the topping, beat together the light whipped topping with the sugar substitute at a medium speed. When it starts to thicken, add the dissolved coffee, flavorings, and liqueur and continue beating until soft peaks form. Garnish each pot-de-creme with a dollop of whipped topping and sprinkle with some cocoa and/or chopped, toasted almonds.
Garnish: light whipped topping; cocoa; chopped, toasted almonds
Nutritional Information Per Serving: Calories: 111; Protein: 3.5 g; Fat: 8.5 g; Sodium: 21 mg; Cholesterol: 142 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4.5 g; Exchanges: 1/4 Starch; 1/2 Protein; 1-1/2 Fat
BAKED VANILLA CUSTARD
This recipe begins, “Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.”
Yield: 10 servings
Source: Equal ®
Find this recipe at: http://diabeticgourmet.com/recipes/html/874.shtml
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Nutritional Information Per Serving: Calories: 90; Protein: 7 g; Fat: 5 g; Sodium: 124 mg; Cholesterol: 135 mg; Carbohydrates: 5 g; Exchanges: 1/2 milk, 1/2 lean meat
APPLE OATMEAL RAISIN COOKIES
Yield: 4 dozen cookies
Serving size: 1 cookie
Recipe with photo: http://diabeticgourmet.com/recipes/html/1254.shtml
Ingredients
1-1/4 cups Equal Spoonful or Granulated *
1 cup unsweetened applesauce **
1/2 cup firmly packed brown sugar
6 tablespoons stick butter, softened
1 egg
1/3 cup 2% milk
2 teaspoons vanilla
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1-1/2 cups quick or old-fashioned oats, uncooked
1 cup raisins
* May substitute 30 packets Equal sweetener
** Apple butter may be substituted for the unsweetened applesauce for a slightly spicier version.
Directions
Combine Equal, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended. Stir in combined flour, baking soda, cinnamon, nutmeg and salt.
Gradually mix in oats and raisins until well combined.
Drop by tablespoonfuls onto sprayed baking sheets.
Bake in preheated 350F oven 10 to 12 minutes or until light golden in color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 43 mg; Cholesterol: 8 mg; Carbohydrates: 11 g; Exchanges: 1 starch, 1 fat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Yield: 6 servings
Source: American Heart Association
View Online: http://diabeticgourmet.com/recipes/html/22.shtml
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan. Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Sodium: 150 mg; Fat: 5 g; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
ZUCCHINI LATKES
Yield: 12 servings
Serving size: 1 latke
View online: http://diabeticgourmet.com/recipes/html/803.shtml
Source: Enlitened Kosher Cooking
Ingredients
3 large zucchini, peeled
1 medium potato, peeled
1 egg plus 2 egg whites, beaten
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons canola oil for frying
Directions
Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.
By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.
Nutritional Information Per Serving: Calories: 40; Protein: 1.6 g; Fat: 2.2 g; Cholesterol: 27 mg; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
CHOCOLATE-AMARETTO POTS-DE-CREME
Whipped topping will give you a thicker, mousse-like effect. But this will add additional fat. Nutrition facts reflect the topping used only for garnish. We do not recommend freezing this dessert.
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/810.shtml
Source: Enlitened Kosher Cooking
Ingredients
1 cup vanilla low-fat, low-carb soy milk
2 tablespoons light whipped topping
2 ounces (31/2 rows of a small bar) sugar-free dark chocolate
1 tablespoon margarine
1 tablespoon unsweetened dark cocoa
1/2 teaspoon good-quality coffee
sugar substitute equal to 4 tablespoons sugar
4 egg yolks, beaten
1 teaspoon vanilla extract
1 teaspoon almond extract
1 teaspoon Amaretto liqueur
Topping:
1/4 cup light whipped topping
sugar substitute equal to 1 tablespoon sugar
1/4 teaspoon coffee, dissolved with a few drops of water
1 teaspoon almond extract
1/2 teaspoon vanilla extract
1 teaspoon Amaretto liqueur
Directions
Beat the egg yolks with a whip and set aside.
Combine soy milk, light whipped topping, chocolate, margarine, cocoa, coffee and sugar substitute in a small, heavy saucepan. Cook over medium heat, stirring constantly with a wooden spoon, for 10-15 minutes or until the mixture reaches a full boil and begins to thicken. This part takes a lot of patience.
As soon as it starts to thicken, turn heat to low and keep stirring for another 1-2 minutes. Gradually mix about one-quarter of the hot chocolate mixture into the beaten egg yolks, half a teaspoon at a time, while continually whisking the eggs so that they don't cook.
Then return the yolk mixture to the remaining hot chocolate mixture. Stir over low heat for 2-3 minutes. Then remove from the heat. Stir in flavorings and liqueur. Pour chocolate mixture into 6 small pots-de-creme cups, demitasse cups or souffle cups. Cover and chill for at least 2 hours or overnight.
To make the topping, beat together the light whipped topping with the sugar substitute at a medium speed. When it starts to thicken, add the dissolved coffee, flavorings, and liqueur and continue beating until soft peaks form. Garnish each pot-de-creme with a dollop of whipped topping and sprinkle with some cocoa and/or chopped, toasted almonds.
Garnish: light whipped topping; cocoa; chopped, toasted almonds
Nutritional Information Per Serving: Calories: 111; Protein: 3.5 g; Fat: 8.5 g; Sodium: 21 mg; Cholesterol: 142 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4.5 g; Exchanges: 1/4 Starch; 1/2 Protein; 1-1/2 Fat
Friday, November 27, 2015
Weekend Recipes
Enjoy!
BAKED VANILLA CUSTARD
This recipe begins, “Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.”
Yield: 10 servings
Source: Equal ®
Find this recipe at: http://diabeticgourmet.com/recipes/html/874.shtml
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Nutritional Information Per Serving: Calories: 90; Protein: 7 g; Fat: 5 g; Sodium: 124 mg; Cholesterol: 135 mg; Carbohydrates: 5 g; Exchanges: 1/2 milk, 1/2 lean meat
APPLE OATMEAL RAISIN COOKIES
Yield: 4 dozen cookies
Serving size: 1 cookie
Recipe with photo: http://diabeticgourmet.com/recipes/html/1254.shtml
Ingredients
1-1/4 cups Equal Spoonful or Granulated *
1 cup unsweetened applesauce **
1/2 cup firmly packed brown sugar
6 tablespoons stick butter, softened
1 egg
1/3 cup 2% milk
2 teaspoons vanilla
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1-1/2 cups quick or old-fashioned oats, uncooked
1 cup raisins
* May substitute 30 packets Equal sweetener
** Apple butter may be substituted for the unsweetened applesauce for a slightly spicier version.
Directions
Combine Equal, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended. Stir in combined flour, baking soda, cinnamon, nutmeg and salt.
Gradually mix in oats and raisins until well combined.
Drop by tablespoonfuls onto sprayed baking sheets.
Bake in preheated 350F oven 10 to 12 minutes or until light golden in color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 43 mg; Cholesterol: 8 mg; Carbohydrates: 11 g; Exchanges: 1 starch, 1 fat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Yield: 6 servings
Source: American Heart Association
View Online: http://diabeticgourmet.com/recipes/html/22.shtml
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan. Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Sodium: 150 mg; Fat: 5 g; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
ZUCCHINI LATKES
Yield: 12 servings
Serving size: 1 latke
View online: http://diabeticgourmet.com/recipes/html/803.shtml
Source: Enlitened Kosher Cooking
Ingredients
3 large zucchini, peeled
1 medium potato, peeled
1 egg plus 2 egg whites, beaten
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons canola oil for frying
Directions
Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.
By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.
Nutritional Information Per Serving: Calories: 40; Protein: 1.6 g; Fat: 2.2 g; Cholesterol: 27 mg; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
CHOCOLATE-AMARETTO POTS-DE-CREME
Whipped topping will give you a thicker, mousse-like effect. But this will add additional fat. Nutrition facts reflect the topping used only for garnish. We do not recommend freezing this dessert.
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/810.shtml
Source: Enlitened Kosher Cooking
Ingredients
1 cup vanilla low-fat, low-carb soy milk
2 tablespoons light whipped topping
2 ounces (31/2 rows of a small bar) sugar-free dark chocolate
1 tablespoon margarine
1 tablespoon unsweetened dark cocoa
1/2 teaspoon good-quality coffee
sugar substitute equal to 4 tablespoons sugar
4 egg yolks, beaten
1 teaspoon vanilla extract
1 teaspoon almond extract
1 teaspoon Amaretto liqueur
Topping:
1/4 cup light whipped topping
sugar substitute equal to 1 tablespoon sugar
1/4 teaspoon coffee, dissolved with a few drops of water
1 teaspoon almond extract
1/2 teaspoon vanilla extract
1 teaspoon Amaretto liqueur
Directions
Beat the egg yolks with a whip and set aside.
Combine soy milk, light whipped topping, chocolate, margarine, cocoa, coffee and sugar substitute in a small, heavy saucepan. Cook over medium heat, stirring constantly with a wooden spoon, for 10-15 minutes or until the mixture reaches a full boil and begins to thicken. This part takes a lot of patience.
As soon as it starts to thicken, turn heat to low and keep stirring for another 1-2 minutes. Gradually mix about one-quarter of the hot chocolate mixture into the beaten egg yolks, half a teaspoon at a time, while continually whisking the eggs so that they don't cook.
Then return the yolk mixture to the remaining hot chocolate mixture. Stir over low heat for 2-3 minutes. Then remove from the heat. Stir in flavorings and liqueur. Pour chocolate mixture into 6 small pots-de-creme cups, demitasse cups or souffle cups. Cover and chill for at least 2 hours or overnight.
To make the topping, beat together the light whipped topping with the sugar substitute at a medium speed. When it starts to thicken, add the dissolved coffee, flavorings, and liqueur and continue beating until soft peaks form. Garnish each pot-de-creme with a dollop of whipped topping and sprinkle with some cocoa and/or chopped, toasted almonds.
Garnish: light whipped topping; cocoa; chopped, toasted almonds
Nutritional Information Per Serving: Calories: 111; Protein: 3.5 g; Fat: 8.5 g; Sodium: 21 mg; Cholesterol: 142 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4.5 g; Exchanges: 1/4 Starch; 1/2 Protein; 1-1/2 Fat
BAKED VANILLA CUSTARD
This recipe begins, “Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.”
Yield: 10 servings
Source: Equal ®
Find this recipe at: http://diabeticgourmet.com/recipes/html/874.shtml
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Nutritional Information Per Serving: Calories: 90; Protein: 7 g; Fat: 5 g; Sodium: 124 mg; Cholesterol: 135 mg; Carbohydrates: 5 g; Exchanges: 1/2 milk, 1/2 lean meat
APPLE OATMEAL RAISIN COOKIES
Yield: 4 dozen cookies
Serving size: 1 cookie
Recipe with photo: http://diabeticgourmet.com/recipes/html/1254.shtml
Ingredients
1-1/4 cups Equal Spoonful or Granulated *
1 cup unsweetened applesauce **
1/2 cup firmly packed brown sugar
6 tablespoons stick butter, softened
1 egg
1/3 cup 2% milk
2 teaspoons vanilla
2 cups all-purpose flour
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1/4 teaspoon salt
1-1/2 cups quick or old-fashioned oats, uncooked
1 cup raisins
* May substitute 30 packets Equal sweetener
** Apple butter may be substituted for the unsweetened applesauce for a slightly spicier version.
Directions
Combine Equal, applesauce, brown sugar, butter, egg, milk and vanilla. Mix with electric mixer until well blended. Stir in combined flour, baking soda, cinnamon, nutmeg and salt.
Gradually mix in oats and raisins until well combined.
Drop by tablespoonfuls onto sprayed baking sheets.
Bake in preheated 350F oven 10 to 12 minutes or until light golden in color. Remove from baking sheet and cool completely on wire rack.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 63; Protein: 1 g; Fat: 2 g; Sodium: 43 mg; Cholesterol: 8 mg; Carbohydrates: 11 g; Exchanges: 1 starch, 1 fat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Yield: 6 servings
Source: American Heart Association
View Online: http://diabeticgourmet.com/recipes/html/22.shtml
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan. Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Protein: 18 g; Sodium: 150 mg; Fat: 5 g; Carbohydrates: 12 g; Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
ZUCCHINI LATKES
Yield: 12 servings
Serving size: 1 latke
View online: http://diabeticgourmet.com/recipes/html/803.shtml
Source: Enlitened Kosher Cooking
Ingredients
3 large zucchini, peeled
1 medium potato, peeled
1 egg plus 2 egg whites, beaten
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons canola oil for frying
Directions
Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.
By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.
Nutritional Information Per Serving: Calories: 40; Protein: 1.6 g; Fat: 2.2 g; Cholesterol: 27 mg; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
CHOCOLATE-AMARETTO POTS-DE-CREME
Whipped topping will give you a thicker, mousse-like effect. But this will add additional fat. Nutrition facts reflect the topping used only for garnish. We do not recommend freezing this dessert.
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/810.shtml
Source: Enlitened Kosher Cooking
Ingredients
1 cup vanilla low-fat, low-carb soy milk
2 tablespoons light whipped topping
2 ounces (31/2 rows of a small bar) sugar-free dark chocolate
1 tablespoon margarine
1 tablespoon unsweetened dark cocoa
1/2 teaspoon good-quality coffee
sugar substitute equal to 4 tablespoons sugar
4 egg yolks, beaten
1 teaspoon vanilla extract
1 teaspoon almond extract
1 teaspoon Amaretto liqueur
Topping:
1/4 cup light whipped topping
sugar substitute equal to 1 tablespoon sugar
1/4 teaspoon coffee, dissolved with a few drops of water
1 teaspoon almond extract
1/2 teaspoon vanilla extract
1 teaspoon Amaretto liqueur
Directions
Beat the egg yolks with a whip and set aside.
Combine soy milk, light whipped topping, chocolate, margarine, cocoa, coffee and sugar substitute in a small, heavy saucepan. Cook over medium heat, stirring constantly with a wooden spoon, for 10-15 minutes or until the mixture reaches a full boil and begins to thicken. This part takes a lot of patience.
As soon as it starts to thicken, turn heat to low and keep stirring for another 1-2 minutes. Gradually mix about one-quarter of the hot chocolate mixture into the beaten egg yolks, half a teaspoon at a time, while continually whisking the eggs so that they don't cook.
Then return the yolk mixture to the remaining hot chocolate mixture. Stir over low heat for 2-3 minutes. Then remove from the heat. Stir in flavorings and liqueur. Pour chocolate mixture into 6 small pots-de-creme cups, demitasse cups or souffle cups. Cover and chill for at least 2 hours or overnight.
To make the topping, beat together the light whipped topping with the sugar substitute at a medium speed. When it starts to thicken, add the dissolved coffee, flavorings, and liqueur and continue beating until soft peaks form. Garnish each pot-de-creme with a dollop of whipped topping and sprinkle with some cocoa and/or chopped, toasted almonds.
Garnish: light whipped topping; cocoa; chopped, toasted almonds
Nutritional Information Per Serving: Calories: 111; Protein: 3.5 g; Fat: 8.5 g; Sodium: 21 mg; Cholesterol: 142 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4.5 g; Exchanges: 1/4 Starch; 1/2 Protein; 1-1/2 Fat
Wednesday, November 25, 2015
Wednesday Recipes
Six diabetic recipes to go with your Thanksgiving meal. Enjoy!
Please NOTE: Since tomorrow is Thanksgiving, tomorrow's recipes will be posted on today in several minutes. So...Two blog postings today, none on Thursday, and Friday will be back to regular posts.
WHITE BEAN SOUP WITH SPINACH, LEEKS AND COUSCOUS
Yield: 8 servings
Ingredients
2 tsp. olive oil
4 leeks, bulb only, chopped (rinsed very well)
2 cloves garlic, chopped
2 cups chopped carrots
1/2 tsp. dried mint leaves
2-3 tsp. ground cumin
4 (16 oz.) cans fat-free, reduced-sodium chicken broth
2 (16 oz.) cans cannellini beans, drained and rinsed
2 bay leaves
1/4 cup whole-wheat couscous
2 cups packed fresh spinach leaves
1 Tbsp. fresh lemon juice
Salt and pepper to taste
1/4 cup chopped parsley
Directions
In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and saute until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes.
Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.
Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper. Remove bay leaf. Garnish with parsley and serve immediately.
Nutritional Information Per Serving: 170 calories; 2.5 g total fat; 0 g saturated fat; 30 g carbohydrate; 8 g protein; 7 g dietary fiber; 520 mg sodium
PEACH & RASPBERRY CRUMBLE
This comes from Diabetes Self-Management. Prep time: 15 minutes; Baking time: 30-35 minutes; Yield: 6 servings.
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
ZUCCHINI LATKES
Yield: 12 servings
Serving size: 1 latke
View online: http://diabeticgourmet.com/recipes/html/803.shtml
Source: Enlitened Kosher Cooking
Ingredients
3 large zucchini, peeled
1 medium potato, peeled
1 egg plus 2 egg whites, beaten
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons canola oil for frying
Directions
Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.
By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.
Nutritional Information Per Serving: Calories: 40; Protein: 1.6 g; Fat: 2.2 g; Cholesterol: 27 mg; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
CHOCOLATE-AMARETTO POTS-DE-CREME
Whipped topping will give you a thicker, mousse-like effect. But this will add additional fat. Nutrition facts reflect the topping used only for garnish. We do not recommend freezing this dessert.
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/810.shtml
Source: Enlitened Kosher Cooking
Ingredients
1 cup vanilla low-fat, low-carb soy milk
2 tablespoons light whipped topping
2 ounces (31/2 rows of a small bar) sugar-free dark chocolate
1 tablespoon margarine
1 tablespoon unsweetened dark cocoa
1/2 teaspoon good-quality coffee
sugar substitute equal to 4 tablespoons sugar
4 egg yolks, beaten
1 teaspoon vanilla extract
1 teaspoon almond extract
1 teaspoon Amaretto liqueur
Topping:
1/4 cup light whipped topping
sugar substitute equal to 1 tablespoon sugar
1/4 teaspoon coffee, dissolved with a few drops of water
1 teaspoon almond extract
1/2 teaspoon vanilla extract
1 teaspoon Amaretto liqueur
Directions
Beat the egg yolks with a whip and set aside.
Combine soy milk, light whipped topping, chocolate, margarine, cocoa, coffee and sugar substitute in a small, heavy saucepan. Cook over medium heat, stirring constantly with a wooden spoon, for 10-15 minutes or until the mixture reaches a full boil and begins to thicken. This part takes a lot of patience.
As soon as it starts to thicken, turn heat to low and keep stirring for another 1-2 minutes. Gradually mix about one-quarter of the hot chocolate mixture into the beaten egg yolks, half a teaspoon at a time, while continually whisking the eggs so that they don't cook.
Then return the yolk mixture to the remaining hot chocolate mixture. Stir over low heat for 2-3 minutes. Then remove from the heat. Stir in flavorings and liqueur. Pour chocolate mixture into 6 small pots-de-creme cups, demitasse cups or souffle cups. Cover and chill for at least 2 hours or overnight.
To make the topping, beat together the light whipped topping with the sugar substitute at a medium speed. When it starts to thicken, add the dissolved coffee, flavorings, and liqueur and continue beating until soft peaks form. Garnish each pot-de-creme with a dollop of whipped topping and sprinkle with some cocoa and/or chopped, toasted almonds.
Garnish: light whipped topping; cocoa; chopped, toasted almonds
Nutritional Information Per Serving: Calories: 111; Protein: 3.5 g; Fat: 8.5 g; Sodium: 21 mg; Cholesterol: 142 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4.5 g; Exchanges: 1/4 Starch; 1/2 Protein; 1-1/2 Fat
PUMPKIN SOUP
This recipe starts off, “This creamy pumpkin soup is a great meal for a cold day.” Serves 4.
You can view this online at http://www.diabeticconnect.com/diabetic-recipes/general/3341-pumpkin-soup.
Ingredients
3/4 cup water
1 small onion, chopped
1 can (8 ounces) pumpkin puree
1 cup unsalted vegetable broth
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup fat-free milk
1/8 teaspoon freshly ground black pepper
1 green onion, green top only, chopped
Directions
In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Don't let the onion dry out.
Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil.
Ladle into warmed individual bowls and garnish with black pepper and green onion tops.
Nutritional Facts: Calories 72; Cholesterol 1 mg; Protein 3 g; Sodium 241 mg; Carbohydrate 12 g; Fiber 2 g; Total Fat 1 g; Potassium 199 mg; Saturated Fat 1 g; Calcium 78 mg; Monounsaturated Fat 1 g
Please NOTE: Since tomorrow is Thanksgiving, tomorrow's recipes will be posted on today in several minutes. So...Two blog postings today, none on Thursday, and Friday will be back to regular posts.
WHITE BEAN SOUP WITH SPINACH, LEEKS AND COUSCOUS
Yield: 8 servings
Ingredients
2 tsp. olive oil
4 leeks, bulb only, chopped (rinsed very well)
2 cloves garlic, chopped
2 cups chopped carrots
1/2 tsp. dried mint leaves
2-3 tsp. ground cumin
4 (16 oz.) cans fat-free, reduced-sodium chicken broth
2 (16 oz.) cans cannellini beans, drained and rinsed
2 bay leaves
1/4 cup whole-wheat couscous
2 cups packed fresh spinach leaves
1 Tbsp. fresh lemon juice
Salt and pepper to taste
1/4 cup chopped parsley
Directions
In large soup pot heat oil over medium heat. Add leeks, garlic and carrots and saute until tender, about 5 minutes. Add dried mint and cumin. Stir until fragrant about 2 more minutes.
Stir in chicken broth, beans and bay leaves. Bring to boil; reduce heat to low.
Stir in couscous. Cover and simmer for 5 minutes. Stir in spinach; add lemon juice and season with salt and pepper. Remove bay leaf. Garnish with parsley and serve immediately.
Nutritional Information Per Serving: 170 calories; 2.5 g total fat; 0 g saturated fat; 30 g carbohydrate; 8 g protein; 7 g dietary fiber; 520 mg sodium
PEACH & RASPBERRY CRUMBLE
This comes from Diabetes Self-Management. Prep time: 15 minutes; Baking time: 30-35 minutes; Yield: 6 servings.
Butter-flavor cooking spray
1 can (15 oz) sliced peaches in juice, drained
1 package (12 oz) unsweetened frozen raspberries, thawed
1 C quick-cooking oats, uncooked
2 Tbs brown sugar
1 1/2 tsp cinnamon
3 Tbs reduced-calorie stick margarine, melted
2 Tbs honey
Preheat oven to 350 degrees. Coat 8”X8” baking pan with cooking spray. Arrange peach slices evenly in bottom of the pan. Sprinkle raspberries evenly over peaches. Set aside. In bowl, combine oats, brown sugar, & cinnamon & mix with fork, breaking up brown sugar clumps. Add margarine & honey; stir to combine. Sprinkle topping over fruit. Bake uncovered for 30-35 minutes, or until fruit is bubbly. Portion into 6 equal servings. Serve alone or over low-fat, no-sugar-added vanilla ice cream.
Per serving: Calories: 185; Carbs: 33g; Fat: 4 g (sat. fat: 1 g); Sodium: 70 mg; Fiber: 4 g; Exchanges: 1 starch, 1 fruit, 1 fat
ZUCCHINI LATKES
Yield: 12 servings
Serving size: 1 latke
View online: http://diabeticgourmet.com/recipes/html/803.shtml
Source: Enlitened Kosher Cooking
Ingredients
3 large zucchini, peeled
1 medium potato, peeled
1 egg plus 2 egg whites, beaten
2 tablespoons soy or whole-wheat flour
salt and pepper to taste
non-stick cooking spray
2 tablespoons canola oil for frying
Directions
Grate zucchini and potato, either by hand or in a food processor. Drain well in colander. Remove any additional liquid by wrapping the grated vegetables in a clean dish towel and squeezing well.
By hand, mix in the egg, flour and seasonings. Form latkes and fry on both sides.
Nutritional Information Per Serving: Calories: 40; Protein: 1.6 g; Fat: 2.2 g; Cholesterol: 27 mg; Dietary Fiber: 0.5 g; Carbohydrates: 3.5 g; Exchanges: 1 vegetable; 1/2 Fat
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F.
Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. Bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
CHOCOLATE-AMARETTO POTS-DE-CREME
Whipped topping will give you a thicker, mousse-like effect. But this will add additional fat. Nutrition facts reflect the topping used only for garnish. We do not recommend freezing this dessert.
Yield: 6 servings
View online: http://diabeticgourmet.com/recipes/html/810.shtml
Source: Enlitened Kosher Cooking
Ingredients
1 cup vanilla low-fat, low-carb soy milk
2 tablespoons light whipped topping
2 ounces (31/2 rows of a small bar) sugar-free dark chocolate
1 tablespoon margarine
1 tablespoon unsweetened dark cocoa
1/2 teaspoon good-quality coffee
sugar substitute equal to 4 tablespoons sugar
4 egg yolks, beaten
1 teaspoon vanilla extract
1 teaspoon almond extract
1 teaspoon Amaretto liqueur
Topping:
1/4 cup light whipped topping
sugar substitute equal to 1 tablespoon sugar
1/4 teaspoon coffee, dissolved with a few drops of water
1 teaspoon almond extract
1/2 teaspoon vanilla extract
1 teaspoon Amaretto liqueur
Directions
Beat the egg yolks with a whip and set aside.
Combine soy milk, light whipped topping, chocolate, margarine, cocoa, coffee and sugar substitute in a small, heavy saucepan. Cook over medium heat, stirring constantly with a wooden spoon, for 10-15 minutes or until the mixture reaches a full boil and begins to thicken. This part takes a lot of patience.
As soon as it starts to thicken, turn heat to low and keep stirring for another 1-2 minutes. Gradually mix about one-quarter of the hot chocolate mixture into the beaten egg yolks, half a teaspoon at a time, while continually whisking the eggs so that they don't cook.
Then return the yolk mixture to the remaining hot chocolate mixture. Stir over low heat for 2-3 minutes. Then remove from the heat. Stir in flavorings and liqueur. Pour chocolate mixture into 6 small pots-de-creme cups, demitasse cups or souffle cups. Cover and chill for at least 2 hours or overnight.
To make the topping, beat together the light whipped topping with the sugar substitute at a medium speed. When it starts to thicken, add the dissolved coffee, flavorings, and liqueur and continue beating until soft peaks form. Garnish each pot-de-creme with a dollop of whipped topping and sprinkle with some cocoa and/or chopped, toasted almonds.
Garnish: light whipped topping; cocoa; chopped, toasted almonds
Nutritional Information Per Serving: Calories: 111; Protein: 3.5 g; Fat: 8.5 g; Sodium: 21 mg; Cholesterol: 142 mg; Dietary Fiber: 1.5 g; Carbohydrates: 4.5 g; Exchanges: 1/4 Starch; 1/2 Protein; 1-1/2 Fat
PUMPKIN SOUP
This recipe starts off, “This creamy pumpkin soup is a great meal for a cold day.” Serves 4.
You can view this online at http://www.diabeticconnect.com/diabetic-recipes/general/3341-pumpkin-soup.
Ingredients
3/4 cup water
1 small onion, chopped
1 can (8 ounces) pumpkin puree
1 cup unsalted vegetable broth
1/2 teaspoon ground cinnamon
1/4 teaspoon ground nutmeg
1 cup fat-free milk
1/8 teaspoon freshly ground black pepper
1 green onion, green top only, chopped
Directions
In a large saucepan, heat 1/4 cup of the water over medium heat. Add the onion and cook until tender, about 3 minutes. Don't let the onion dry out.
Add the remaining water, pumpkin, broth, cinnamon and nutmeg. Bring to a boil, reduce heat and simmer for 5 minutes. Stir in the milk and cook until hot. Don't boil.
Ladle into warmed individual bowls and garnish with black pepper and green onion tops.
Nutritional Facts: Calories 72; Cholesterol 1 mg; Protein 3 g; Sodium 241 mg; Carbohydrate 12 g; Fiber 2 g; Total Fat 1 g; Potassium 199 mg; Saturated Fat 1 g; Calcium 78 mg; Monounsaturated Fat 1 g
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