Here are today's six diabetic recipes. Enjoy!
CINNAMON BUN BREAKFAST FOCACCIA
This recipes begins, “Hot roll mix makes this breakfast bread easy to prepare. Low fat granola cereal and colorful dried cranberries along with a cream cheese glaze add appetite appeal.
Serves: 16
See the recipe here: http://diabeticgourmet.com/recipes/html/986.shtml
Ingredients
1 package (16 oz.) Pillsbury Hot Roll Mix
1/4 cup Equal Spoonful or Granulated*
2-1/2 teaspoons ground cinnamon, divided
1 cup very hot tap water
1 egg, slightly beaten
5 tablespoons stick butter or margarine, melted, divided
3/4 cup dried cranberries
1/4 cup Equal Spoonful or Granulated**
1 cup reduced-fat granola cereal
4 ounces reduced-fat cream cheese, softened
2 tablespoons Equal Spoonful or Granulated***
1/2 teaspoon vanilla
1 to 2 tablespoons 2% milk
* May substitute 6 packets Equal sweetener
** May substitute 6 packets Equal sweetener
*** May substitute 3 packets Equal sweetener
Directions
Combine hot roll mix, yeast packet, 1/4 cup Equal and 1-1/2 teaspoons cinnamon. Stir in hot water, egg and 3 tablespoons melted butter. Mix until a soft dough forms.
Turn out onto lightly floured surface and knead in cranberries. Continue to knead until dough is smooth and elastic, about 3 minutes. Shape into a ball. Cover with a bowl and let rest 5 minutes.
Press dough evenly into a well sprayed 15 x 10-inch baking pan. Combine 1/4 cup Equal, remaining 2 tablespoons melted butter and 1 teaspoon cinnamon. Spread over surface of dough. Sprinkle with granola, pressing lightly into dough. Cover with waxed paper and let rise until puffy, about 25 minutes.
Bake in preheated 375F oven 18 to 22 minutes or until edges are golden. Cool in pan on wire rack 5 minutes.
Meanwhile, beat cream cheese, 2 tablespoons Equal, vanilla and enough milk to form a spreading consistency. Drizzle cream cheese mixture over warm focaccia. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 198; Protein: 5 g; Fat: 7 g; Sodium: 228 mg; Cholesterol: 27 mg; Carbohydrates: 30 g; Exchanges: 2 starch, 1 fat
FRESH SPINACH SALAD
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/578.shtml
Yield: 6 cups (4 servings)
Ingredients
5 cups (5 ounces) packed torn spinach leaves (about 1/2 of a 10-ounce bag), washed and thick stems removed
1-1/2 cups (3 ounces) thinly sliced mushrooms
1/3 cup thinly sliced red onion rings
1/3 cup prepared fat-free or light red French or honey Dijon salad dressing
1/8 teaspoon freshly ground pepper
1/4 cup croutons (optional)
Directions
In a large bowl, combine the spinach, mushrooms, and onion; toss to mix.
Drizzle the dressing over the salad; toss to coat the greens.
Sprinkle the salad with freshly ground pepper and top with croutons if desired.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Sodium: 208 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 10 g; Exchanges: 1/2 Starch, 1 Vegetable
CHOCOLATE CREAM PIE
This recipe begins, "A rich chocolate pie that has 43% less calories than a traditional recipe, because it is flavored with Equal, unsweetened cocoa and lower fat milk. Indulge without the guilt!"
Serves: 8
See the recipe here: http://diabeticgourmet.com/recipes/html/985.shtml
Ingredients
Pastry for single-crust 9-inch pie
1-1/2 cups Equal Spoonful or Granulated*
1/2 cup cornstarch
1/3 cup European or Dutch-process cocoa
1/4 teaspoon salt
3 cups 2% milk
2 eggs
1 teaspoon vanilla
Light whipped topping (optional)
Chocolate curls (optional)
* May substitute 36 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork.
Bake in preheated 375F oven 10 to 12 minutes or until crust is golden. Cool on wire rack.
Combine Equal, cornstarch, cocoa and salt in medium saucepan. Stir in milk. Heat to boiling over medium-high heat, whisking constantly. Boil and stir until thickened, about 1 minute.
Beat eggs in small bowl; whisk about 1 cup chocolate mixture into eggs. Whisk egg mixture into chocolate mixture in saucepan. Cook over very low heat, whisking constantly, 30 to 60 seconds. Remove from heat. Stir in vanilla.
Spread hot filling in baked crust. Refrigerate until chilled and set, about 6 hours. Garnish top of pie with dollops of whipped topping and chocolate curls, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 235; Protein: 7 g; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Carbohydrates: 27 g; Exchanges: 1 milk, 1 starch, 2 fat
PEAR AND APPLE SAUCE
Serves: 4
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/577.shtml
Ingredients
2 ripe Anjou or Bose pears
2 Granny Smith or Golden Delicious apples
1/2 cup fresh cranberries
2 tablespoons frozen orange juice concentrate
1 cinnamon stick
1/2 teaspoon pure vanilla extract
1/4 teaspoon freshly grated nutmeg
4 walnut halves
Directions
Cut pears and apples in half and core.
Place in a medium-size saucepan with remaining ingredients except walnuts and bring to a boil. Reduce heat, cover and simmer over low heat 10 to 20 minutes until fruit is tender.
Discard cinnamon stick. Strain through food mill and serve warm or chilled, topped with a walnut half.
Nutritional Information Per Serving: Calories: 95; Protein: 1 g; Fat: 2 g; Sodium: 1 mg; Cholesterol: 0 mg; Carbohydrates: 21 g; Exchanges: 1-1/2 Fruit
BANANA RAISIN BREAD
This recipe begins, "A full flavored quick bread made with ripe bananas and raisins. Cereal adds extra crunch and beneficial nutrients."
Yield: 14 servings
See the recipe here: http://diabeticgourmet.com/recipes/html/927.shtml
Ingredients
1 cup mashed ripe bananas (about 2 medium)
3 tablespoons 2% milk
1-1/2 cups Kellogg's Special K cereal
6 tablespoons stick butter or margarine, softened
1 cup Equal Spoonful*
2 eggs
1 teaspoon vanilla
1-1/4 cups all-purpose flour
1 teaspoon baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 cup raisins
* May substitute 24 packets Equal sweetener
Directions
Combine banana and milk in medium bowl. Stir in cereal. Let stand 5 minutes or until cereal is softened.
Beat butter and Equal on medium speed of electric mixer until fluffy. Beat in egg and vanilla until well blended. Stir in cereal mixture. Gradually add combined flour, baking powder, baking soda and salt mixing until combined. Stir in raisins.
Spread batter evenly in sprayed 9 x 5-inch loaf pan. Bake in preheated 350F oven 45 to 50 minutes or until wooden pick inserted in center comes out clean.
Let cool 10 minutes before removing from pan. Cool completely on wire rack. Store tightly wrapped in plastic wrap.
Nutritional Information Per Serving: Calories: 145; Protein: 3 g; Fat: 12 g; Sodium: 116 mg; Cholesterol: 36 mg; Carbohydrates: 9 g; Exchanges: 1/2 starch, 2 fat
SOUTHWEST PASTA SALAD
This recipe begins, "The flavors of Southwest are a mixture of flavors from cool and creamy, hot and spicy, and a dash of sour tartness. A must have at any picnic."
Makes 8 side dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Antonio Cecconi
Find this recipe at: http://diabeticgourmet.com/recipes/html/588.shtml
Ingredients
1 box Dreamfields Elbows or Penne Rigate
1 cup cherry or grape tomatoes, halved
1 red bell pepper, cut into thin strips
1 large sweet onion, halved and thinly sliced
1 avocado, diced
1/4 cup chopped cilantro
1 to 2 jalapeno chiles, seeded and chopped
1 cup reduced-fat mayonnaise
1 cup tomato salsa
1 tablespoon fresh lime juice
1/2 teaspoon salt
Directions
Cook pasta according to package directions; drain. Rinse with cold water; drain again. In large serving bowl combine pasta, tomatoes, bell pepper, onion, avocado, cilantro and jalapeo.
For dressing, in small bowl whisk together mayonnaise, salsa, lime juice and salt. Add to pasta mixture; toss gently. Serve immediately or cover and refrigerate to chill.
Nutritional Information Per Serving: Calories: 313; Protein: 8 g; Fat: 14 g; Sodium: 595 mg; Cholesterol: 13 mg; Saturated Fat: 2 g; Dietary Fiber: 7 g; Carbohydrates 44g
Monday, April 11, 2016
Friday, April 8, 2016
Friday Recipes
Finally, Friday! Here are today's six recipes to help you through the weekend. Enjoy!
APPLE PIE DESSERT
Servings: 8
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/146.shtml
Ingredients
Pastry for 2 crust 9" pie
6-7 large apples, peeled, cored, sliced
1/2 cup fruit sweetener (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
2 tsp cinnamon
1 tsp nutmeg
1 tbsp margarine
Directions
Line pie bottom with pastry.
In large bowl, combine ingredients except margarine. Mix well and spoon into pastry lined pan. Dot with margarine.
Cover with top crust, seal, and flute edges. Cut a few small slits in crust. Bake 40 minutes at 350° F., or until crust is golden brown.
Nutritional Information Per Serving: Calories: 298; Protein: 3 g; Fat: 14 g; Sodium: 140 mg; Cholesterol: 0 mg; Carbohydrates: 42 g; Exchanges: 2 Bread, 1 Fruit, 2 Fat
ASPARAGUS WITH LEMON SAUCE
Lemon sauce makes fresh asparagus the perfect sidedish for fish, scallops, chicken, or meat dishes.
Yield: 4 servings
Serving size: 5 spears, 1-1/2 tsp sauce
See the recipe here: http://diabeticgourmet.com/recipes/html/994.shtml
Source: Deliciously Healthy Dinners
Ingredients
20 medium asparagus spears, rinsed and trimmed
1 fresh lemon, rinsed (for peel and juice)
2 Tbsp reduced-fat mayonnaise
1 Tbsp dried parsley
1/8 tsp ground black pepper
1/16 tsp salt
Directions
Place 1 inch of water in a 4-quart pot with a lid. Place a steamer basket inside the pot, and add asparagus. Cover and bring to a boil over high heat. Reduce heat to medium. Cook for 5-10 minutes, until asparagus is easily pierced with a sharp knife. Do not overcook.
While the asparagus cooks, grate the lemon zest into a small bowl. Cut the lemon in half and squeeze the juice into the bowl. Use the back of a spoon to press out extra juice and remove pits. Add mayonnaise, parsley, pepper, and salt. Stir well. Set aside.
When the asparagus is tender, remove the pot from the heat. Place asparagus spears in a serving bowl. Drizzle the lemon sauce evenly over the asparagus (about 1-1/2 teaspoons per portion) and serve.
Nutritional Information Per Serving: Calories: 39; Protein: 2 g; Sodium: 107 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g ; Carbohydrates: 7 g
JICAMA SALAD
Makes: 2 cups (4 Servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/584.shtml
Ingredients
One 8-ounce jicama, peeled and cut into 1/2-inch sticks
1 small cucumber, thinly sliced
1 medium orange, peeled and sectioned
1/4 cup white wine vinegar
2 tablespoons canola or corn oil
1 teaspoon fresh lemon juice
1/4 teaspoon chili powder
1/4 teaspoon salt
Directions
Combine the jicama, cucumber, and orange segments in a serving bowl.
Whisk together the vinegar, oil, lemon juice, chili powder, and salt. Pour over the jicama mixture; toss well. Chill.
Nutritional Information Per Serving: Calories: 104; Protein: 1 g; Fat: 7 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 6 g; Carbohydrates: 10 g; Exchanges: 1/2 Fruit, 1 Vegetable, 1-1/2 Fat
MEDITERRANEAN BRAISED BEEF
Makes 6 servings
See the recipe here: http://diabeticgourmet.com/recipes/html/993.shtml
Ingredients
1 boneless beef chuck shoulder pot roast (2-1/2 to 3 pounds)
1/4 cup all-purpose flour
2 tablespoons olive oil
1/4 cup balsamic vinegar
2 small onions, halved, sliced
4 medium shallots, sliced
1/4 cup chopped pitted dates
1/2 teaspoon salt
1/4 to 1/2 teaspoon black pepper
Directions
Heat oven to 325F.
Lightly coat beef pot roast with flour. Heat oil in Dutch oven over medium heat until hot. Brown pot roast; remove.
Add 1-1/2 cups water and vinegar to Dutch oven; cook and stir until brown bits attached to pan are dissolved. Return pot roast. Add onions, shallots, dates, salt and pepper; bring to a boil. Cover tightly and cook in 325F oven 2 to 2-1/2 hours or until pot roast is fork-tender. Remove pot roast; keep warm.
Cook liquid and vegetables over medium-high heat to desired consistency. Carve pot roast. Serve with sauce.
Nutritional Information Per Serving: Calories: 290; Protein: 29 g; Fat: 12 g; Sodium: 275 mg; Cholesterol: 75 mg; Saturated Fat: 3 g; Dietary Fiber: 1.2 g; Carbohydrates: 16 g
TANGY APPLE SLAW
This recipe begins, “A take-off on the traditional creamy version of coleslaw.”
Serves: 6
See the recipe here: http://diabeticgourmet.com/recipes/html/925.shtml
Ingredients
4 cups shredded green cabbage
1 cup shredded carrots
1 cup chopped unpeeled apple (1 medium)
1/2 cup thinly sliced red or green bell pepper strips
2/3 cup light mayonnaise or salad dressing
1/3 cup reduced fat sour cream
3 tablespoons Equal Spoonful or Granulated*
1-1/2 tablespoons Dijon mustard
1 tablespoon lemon juice
1/8 teaspoon pepper
* May substitute 4-1/2 packets Equal sweetener
Directions
Combine cabbage, carrots, apple and pepper strips in medium size bowl. Combine mayonnaise, sour cream, Equal, mustard, lemon juice and pepper.
Spoon Equal mixture over cabbage mixture; toss to combine. Refrigerate, covered, 1 to 2 hours to allow flavors to blend.
Nutritional Information Per Serving: Calories: 152; Protein: 2 g; Fat: 11 g; Sodium: 331 mg; Cholesterol: 15 mg; Carbohydrates: 13 g; Exchanges: 2-1/2 vegetable, 2 fat
HAM AND PEPPER FRITTATA
Yield: 4 servings
Serving size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
See the recipe here: http://diabeticgourmet.com/recipes/html/468.shtml
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1/2 cup diced yellow bell pepper
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 cup diced, lean, reduced-sodium ham
2 teaspoons dried parsley
1/4 teaspoon coarsely ground black pepper
2 cups fat-free egg substitute
1 cup shredded, reduced-fat, white Cheddar or Swiss cheese
Directions
Coat a large ovenproof skillet with the olive oil and preheat over medium-high heat.
Add the peppers, ham, parsley, and black pepper and saute for several minutes, until the vegetables are crisp-tender and the ham is beginning to brown. Spread the mixture evenly over the bottom of the skillet.
Pour the egg substitute over the skillet mixture and reduce the heat to medium-low. Cover and cook without stirring for about 6 minutes, until the eggs are almost set (the edges will be cooked but the top will still be runny).
Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler).
Place the skillet under a preheated broiler and broil for a couple of minutes, until the eggs are set but not dry.
Sprinkle the cheese over the top and broil for another minute to melt the cheese.
Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 222; Protein: 28 g; Fat: 8.3 g; Sodium: 690 mg; Cholesterol: 32 mg; Carbohydrates: 7 g; Exchanges: 4 Lean Meat, 1 Vegetable, 1/2 Fat
APPLE PIE DESSERT
Servings: 8
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/146.shtml
Ingredients
Pastry for 2 crust 9" pie
6-7 large apples, peeled, cored, sliced
1/2 cup fruit sweetener (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
2 tsp cinnamon
1 tsp nutmeg
1 tbsp margarine
Directions
Line pie bottom with pastry.
In large bowl, combine ingredients except margarine. Mix well and spoon into pastry lined pan. Dot with margarine.
Cover with top crust, seal, and flute edges. Cut a few small slits in crust. Bake 40 minutes at 350° F., or until crust is golden brown.
Nutritional Information Per Serving: Calories: 298; Protein: 3 g; Fat: 14 g; Sodium: 140 mg; Cholesterol: 0 mg; Carbohydrates: 42 g; Exchanges: 2 Bread, 1 Fruit, 2 Fat
ASPARAGUS WITH LEMON SAUCE
Lemon sauce makes fresh asparagus the perfect sidedish for fish, scallops, chicken, or meat dishes.
Yield: 4 servings
Serving size: 5 spears, 1-1/2 tsp sauce
See the recipe here: http://diabeticgourmet.com/recipes/html/994.shtml
Source: Deliciously Healthy Dinners
Ingredients
20 medium asparagus spears, rinsed and trimmed
1 fresh lemon, rinsed (for peel and juice)
2 Tbsp reduced-fat mayonnaise
1 Tbsp dried parsley
1/8 tsp ground black pepper
1/16 tsp salt
Directions
Place 1 inch of water in a 4-quart pot with a lid. Place a steamer basket inside the pot, and add asparagus. Cover and bring to a boil over high heat. Reduce heat to medium. Cook for 5-10 minutes, until asparagus is easily pierced with a sharp knife. Do not overcook.
While the asparagus cooks, grate the lemon zest into a small bowl. Cut the lemon in half and squeeze the juice into the bowl. Use the back of a spoon to press out extra juice and remove pits. Add mayonnaise, parsley, pepper, and salt. Stir well. Set aside.
When the asparagus is tender, remove the pot from the heat. Place asparagus spears in a serving bowl. Drizzle the lemon sauce evenly over the asparagus (about 1-1/2 teaspoons per portion) and serve.
Nutritional Information Per Serving: Calories: 39; Protein: 2 g; Sodium: 107 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g ; Carbohydrates: 7 g
JICAMA SALAD
Makes: 2 cups (4 Servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/584.shtml
Ingredients
One 8-ounce jicama, peeled and cut into 1/2-inch sticks
1 small cucumber, thinly sliced
1 medium orange, peeled and sectioned
1/4 cup white wine vinegar
2 tablespoons canola or corn oil
1 teaspoon fresh lemon juice
1/4 teaspoon chili powder
1/4 teaspoon salt
Directions
Combine the jicama, cucumber, and orange segments in a serving bowl.
Whisk together the vinegar, oil, lemon juice, chili powder, and salt. Pour over the jicama mixture; toss well. Chill.
Nutritional Information Per Serving: Calories: 104; Protein: 1 g; Fat: 7 g; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 6 g; Carbohydrates: 10 g; Exchanges: 1/2 Fruit, 1 Vegetable, 1-1/2 Fat
MEDITERRANEAN BRAISED BEEF
Makes 6 servings
See the recipe here: http://diabeticgourmet.com/recipes/html/993.shtml
Ingredients
1 boneless beef chuck shoulder pot roast (2-1/2 to 3 pounds)
1/4 cup all-purpose flour
2 tablespoons olive oil
1/4 cup balsamic vinegar
2 small onions, halved, sliced
4 medium shallots, sliced
1/4 cup chopped pitted dates
1/2 teaspoon salt
1/4 to 1/2 teaspoon black pepper
Directions
Heat oven to 325F.
Lightly coat beef pot roast with flour. Heat oil in Dutch oven over medium heat until hot. Brown pot roast; remove.
Add 1-1/2 cups water and vinegar to Dutch oven; cook and stir until brown bits attached to pan are dissolved. Return pot roast. Add onions, shallots, dates, salt and pepper; bring to a boil. Cover tightly and cook in 325F oven 2 to 2-1/2 hours or until pot roast is fork-tender. Remove pot roast; keep warm.
Cook liquid and vegetables over medium-high heat to desired consistency. Carve pot roast. Serve with sauce.
Nutritional Information Per Serving: Calories: 290; Protein: 29 g; Fat: 12 g; Sodium: 275 mg; Cholesterol: 75 mg; Saturated Fat: 3 g; Dietary Fiber: 1.2 g; Carbohydrates: 16 g
TANGY APPLE SLAW
This recipe begins, “A take-off on the traditional creamy version of coleslaw.”
Serves: 6
See the recipe here: http://diabeticgourmet.com/recipes/html/925.shtml
Ingredients
4 cups shredded green cabbage
1 cup shredded carrots
1 cup chopped unpeeled apple (1 medium)
1/2 cup thinly sliced red or green bell pepper strips
2/3 cup light mayonnaise or salad dressing
1/3 cup reduced fat sour cream
3 tablespoons Equal Spoonful or Granulated*
1-1/2 tablespoons Dijon mustard
1 tablespoon lemon juice
1/8 teaspoon pepper
* May substitute 4-1/2 packets Equal sweetener
Directions
Combine cabbage, carrots, apple and pepper strips in medium size bowl. Combine mayonnaise, sour cream, Equal, mustard, lemon juice and pepper.
Spoon Equal mixture over cabbage mixture; toss to combine. Refrigerate, covered, 1 to 2 hours to allow flavors to blend.
Nutritional Information Per Serving: Calories: 152; Protein: 2 g; Fat: 11 g; Sodium: 331 mg; Cholesterol: 15 mg; Carbohydrates: 13 g; Exchanges: 2-1/2 vegetable, 2 fat
HAM AND PEPPER FRITTATA
Yield: 4 servings
Serving size: 1/4 of recipe
Source: The Complete Diabetes Prevention Plan
See the recipe here: http://diabeticgourmet.com/recipes/html/468.shtml
Ingredients
1 tablespoon extra virgin olive oil or canola oil
1/2 cup diced yellow bell pepper
1/2 cup diced green bell pepper
1/2 cup diced red bell pepper
1 cup diced, lean, reduced-sodium ham
2 teaspoons dried parsley
1/4 teaspoon coarsely ground black pepper
2 cups fat-free egg substitute
1 cup shredded, reduced-fat, white Cheddar or Swiss cheese
Directions
Coat a large ovenproof skillet with the olive oil and preheat over medium-high heat.
Add the peppers, ham, parsley, and black pepper and saute for several minutes, until the vegetables are crisp-tender and the ham is beginning to brown. Spread the mixture evenly over the bottom of the skillet.
Pour the egg substitute over the skillet mixture and reduce the heat to medium-low. Cover and cook without stirring for about 6 minutes, until the eggs are almost set (the edges will be cooked but the top will still be runny).
Remove the lid from the skillet and wrap the handle in aluminum foil (to prevent it from becoming damaged under the broiler).
Place the skillet under a preheated broiler and broil for a couple of minutes, until the eggs are set but not dry.
Sprinkle the cheese over the top and broil for another minute to melt the cheese.
Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 222; Protein: 28 g; Fat: 8.3 g; Sodium: 690 mg; Cholesterol: 32 mg; Carbohydrates: 7 g; Exchanges: 4 Lean Meat, 1 Vegetable, 1/2 Fat
Thursday, April 7, 2016
Thursday Recipes
Enjoy!
CHICKEN SPINACH CASSEROLE
Makes 6 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/980.shtml
Ingredients
1 broiler-fryer chicken, cooked, skinned, chopped
10 ounces frozen spinach
1/4 cup finely chopped onion
1/2 teaspoons garlic powder, divided
8 ounces fresh mushrooms, sliced
2 tablespoons margarine, melted
1 cup low fat mozzarella cheese
Directions
Cook spinach according to package directions, eliminating salt; drain.
Mix onions with spinach.
Arrange spinach in bottom of 1-1/2 quart baking dish; sprinkle with 1/4 teaspoon of the garlic powder.
Arrange mushrooms on spinach and drizzle with melted margarine.
Place chicken on mushrooms and sprinkle with remaining 1/4 teaspoon of the garlic powder.
Top with mozzarella cheese.
Place in 350F oven and bake for 30 minutes.
Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 9 g; Sodium: 205 mg; Cholesterol: 74 mg; Saturated Fat: 3 g; Carbohydrates: 4 g
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays. Place in freezer and stir with fork from time to time to break up ice crystals. When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121; Protein: 8 g; Fat: 0.5 g; Sodium: 117 mg; Cholesterol: 5 mg; Carbohydrates: 22 g; Exchanges: 1 Milk, 1/2 Fruit
CURRIED CHICKEN WITH APRICOTS
Makes 6 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/988.shtml
Ingredients
6 chicken breast halves, skinned
6 ounces dried apricots, cut in half
1/4 cup raisins
1 cup orange juice
1 tablespoon light margarine, melted
2 tablespoons minced onion
1 clove garlic, minced
1-1/2 teaspoons curry powder
1/2 teaspoon cinnamon
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon ginger
1 bay leaf, broken
1/4 cup skim milk
Directions
In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.
In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.
In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.
Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.
If desired, garnish with red cherries and serve with rice.
Nutritional Information Per Serving: Calories: 230; Protein: 21 g; Fat: 5 g; Sodium: 300 mg; Cholesterol: 64 mg; Saturated Fat: 1 g; Carbohydrates: 26 g
COCONUT CUSTARD PIE
Serves: 8
See the recipe here: http://diabeticgourmet.com/recipes/html/987.shtml
Note: For added coconut flavor use the optional coconut extract.
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated *
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information Per Serving: Calories: 194; Protein: 6 g; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg ; Carbohydrates: 19 g; Exchanges: 1/2 milk, 1/2 starch, 2 fat
CHOCOLATE CHEESECAKE
This delicious chocolate cheesecake is not only greatly reduced in fat, but also has 76% less carbohydrates than the traditional recipe. It will become a favorite!
Yield: 16 servings
See the recipe here: http://diabeticgourmet.com/recipes/html/989.shtml
Ingredients
Crust Ingredients:
1/2 cup finely ground almonds
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1-1/4 cups Equal Spoonful or Granulated*
2 eggs
2 egg whites
1/4 teaspoon salt
1 cup reduced fat sour cream
2 teaspoons vanilla
4 ounces (4 squares) semi-sweet chocolate, melted and cooled
Fresh raspberries, optional
Fresh mint, optional
* May substitute 30 packets Equal sweetener.
Directions
For Crust, spray bottom of a 9-inch springform pan. Sprinkle almonds over bottom, patting gently onto pan; set aside.
For Cheesecake, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and salt. Fold in sour cream and vanilla until combined. Gently mix in chocolate until blended. Pour batter over crust.
Bake in preheated 325F oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight. To serve, remove side of pan. Garnish top of cheesecake with fresh raspberries and mint, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 16 g; Sodium: 231 mg; Cholesterol: 67 mg ; Carbohydrates: 7 g; Exchanges: 1/2 milk, 3 fat
TRADITIONAL LASAGNA
Prep Time: 10 minutes
Cook Time: 70 minutes
Difficulty: Medium
Yield: 12 servings.
Source: Dreamfields Healthy Carb Pasta
Find this recipe at: http://diabeticgourmet.com/recipes/html/581.shtml
Ingredients
12 pieces of Dreamfields Lasagna
1 tablespoon olive oil
1 clove garlic, minced
1/2 cup chopped onion
1/2 cup chopped carrots
1/2 cup chopped celery
8 ounces sliced mushrooms (optional)
8 ounces lean ground beef
8 ounces Italian sausage
1 teaspoon salt
1/2 teaspoon ground black pepper
1 container (15 ounces) part-skim ricotta cheese
3 cups shredded mozzarella cheese
1/2 cup grated Parmesan cheese
4 cups marinara sauce
Directions
Prepare lasagna according to package directions. Drain and rinse in cold water; drain well.
In a large skillet, heat olive oil over medium-high heat and saute garlic, onion, carrots, celery and mushrooms until tender, about 5 minutes; remove from heat.
Using the same skillet on medium heat, brown hamburger and Italian sausage, season with salt and pepper, stirring and crumbling meats. Cook about 10 minutes or until no longer pink. Drain juices. Mix in vegetable mixture.
Preheat oven to 375 degrees F.
Spray 13x9x3 baking dish with non-stick cooking spray.
To Assemble:
Spread 1 cup of marinara sauce on bottom of baking dish.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1/2 of the meat mixture, 1 cup marinara sauce, 1 cup mozzarella cheese.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1 1/2 cups marinara sauce.
Layer remaining lasagna noodles, ricotta cheese, meat mixture, marinara sauce, mozzarella cheese and Parmesan cheese.
Cover pan with tin foil and bake for 45 minutes. Remove tin foil and bake another 10 minutes. Let stand for 10 minutes before cutting.
Nutritional Information Per Serving: Calories: 322; Protein: 22 g; Fat: 19 g; Sodium: 769 mg; Cholesterol: 55 mg; Saturated Fat: 8 g; Dietary Fiber: 3 g
CHICKEN SPINACH CASSEROLE
Makes 6 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/980.shtml
Ingredients
1 broiler-fryer chicken, cooked, skinned, chopped
10 ounces frozen spinach
1/4 cup finely chopped onion
1/2 teaspoons garlic powder, divided
8 ounces fresh mushrooms, sliced
2 tablespoons margarine, melted
1 cup low fat mozzarella cheese
Directions
Cook spinach according to package directions, eliminating salt; drain.
Mix onions with spinach.
Arrange spinach in bottom of 1-1/2 quart baking dish; sprinkle with 1/4 teaspoon of the garlic powder.
Arrange mushrooms on spinach and drizzle with melted margarine.
Place chicken on mushrooms and sprinkle with remaining 1/4 teaspoon of the garlic powder.
Top with mozzarella cheese.
Place in 350F oven and bake for 30 minutes.
Nutritional Information Per Serving: Calories: 202; Protein: 26 g; Fat: 9 g; Sodium: 205 mg; Cholesterol: 74 mg; Saturated Fat: 3 g; Carbohydrates: 4 g
ICED MOCHA SHERBET
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/576.shtml
Ingredients
1-1/2 cups evaporated non-fat milk
1 teaspoon pure vanilla extract
2 tablespoons carob powder
1 tablespoon crystalline fructose
2 tablespoons frozen orange juice concentrate
1 tablespoon instant coffee granules
1 tablespoon part-skim ricotta cheese
Directions
Mix all ingredients together in blender and turn into metal trays. Place in freezer and stir with fork from time to time to break up ice crystals. When ready to serve, process again so the sherbet is soft.
Nutritional Information Per Serving: Calories: 121; Protein: 8 g; Fat: 0.5 g; Sodium: 117 mg; Cholesterol: 5 mg; Carbohydrates: 22 g; Exchanges: 1 Milk, 1/2 Fruit
CURRIED CHICKEN WITH APRICOTS
Makes 6 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/988.shtml
Ingredients
6 chicken breast halves, skinned
6 ounces dried apricots, cut in half
1/4 cup raisins
1 cup orange juice
1 tablespoon light margarine, melted
2 tablespoons minced onion
1 clove garlic, minced
1-1/2 teaspoons curry powder
1/2 teaspoon cinnamon
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon ginger
1 bay leaf, broken
1/4 cup skim milk
Directions
In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.
In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.
In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.
Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.
If desired, garnish with red cherries and serve with rice.
Nutritional Information Per Serving: Calories: 230; Protein: 21 g; Fat: 5 g; Sodium: 300 mg; Cholesterol: 64 mg; Saturated Fat: 1 g; Carbohydrates: 26 g
COCONUT CUSTARD PIE
Serves: 8
See the recipe here: http://diabeticgourmet.com/recipes/html/987.shtml
Note: For added coconut flavor use the optional coconut extract.
Ingredients
Pastry for single-crust 9 inch pie
4 eggs
2 cups 2% milk
1 cup Equal Spoonful or Granulated *
2 tablespoons cornstarch
1/2 teaspoon salt
1/2 cup toasted flaked coconut
1 teaspoon coconut extract (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Beat eggs in large bowl about 5 minutes or until thick and lemon colored. Whisk in milk and remaining ingredients. Pour mixture into pastry shell.
Bake pie in preheated 375F oven 30 to 35 minutes or until sharp knife inserted halfway between center and edge of pie comes out clean. Cool on wire rack. Serve at room temperature, or refrigerate and serve chilled.
Nutritional Information Per Serving: Calories: 194; Protein: 6 g; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg ; Carbohydrates: 19 g; Exchanges: 1/2 milk, 1/2 starch, 2 fat
CHOCOLATE CHEESECAKE
This delicious chocolate cheesecake is not only greatly reduced in fat, but also has 76% less carbohydrates than the traditional recipe. It will become a favorite!
Yield: 16 servings
See the recipe here: http://diabeticgourmet.com/recipes/html/989.shtml
Ingredients
Crust Ingredients:
1/2 cup finely ground almonds
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1-1/4 cups Equal Spoonful or Granulated*
2 eggs
2 egg whites
1/4 teaspoon salt
1 cup reduced fat sour cream
2 teaspoons vanilla
4 ounces (4 squares) semi-sweet chocolate, melted and cooled
Fresh raspberries, optional
Fresh mint, optional
* May substitute 30 packets Equal sweetener.
Directions
For Crust, spray bottom of a 9-inch springform pan. Sprinkle almonds over bottom, patting gently onto pan; set aside.
For Cheesecake, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and salt. Fold in sour cream and vanilla until combined. Gently mix in chocolate until blended. Pour batter over crust.
Bake in preheated 325F oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight. To serve, remove side of pan. Garnish top of cheesecake with fresh raspberries and mint, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 16 g; Sodium: 231 mg; Cholesterol: 67 mg ; Carbohydrates: 7 g; Exchanges: 1/2 milk, 3 fat
TRADITIONAL LASAGNA
Prep Time: 10 minutes
Cook Time: 70 minutes
Difficulty: Medium
Yield: 12 servings.
Source: Dreamfields Healthy Carb Pasta
Find this recipe at: http://diabeticgourmet.com/recipes/html/581.shtml
Ingredients
12 pieces of Dreamfields Lasagna
1 tablespoon olive oil
1 clove garlic, minced
1/2 cup chopped onion
1/2 cup chopped carrots
1/2 cup chopped celery
8 ounces sliced mushrooms (optional)
8 ounces lean ground beef
8 ounces Italian sausage
1 teaspoon salt
1/2 teaspoon ground black pepper
1 container (15 ounces) part-skim ricotta cheese
3 cups shredded mozzarella cheese
1/2 cup grated Parmesan cheese
4 cups marinara sauce
Directions
Prepare lasagna according to package directions. Drain and rinse in cold water; drain well.
In a large skillet, heat olive oil over medium-high heat and saute garlic, onion, carrots, celery and mushrooms until tender, about 5 minutes; remove from heat.
Using the same skillet on medium heat, brown hamburger and Italian sausage, season with salt and pepper, stirring and crumbling meats. Cook about 10 minutes or until no longer pink. Drain juices. Mix in vegetable mixture.
Preheat oven to 375 degrees F.
Spray 13x9x3 baking dish with non-stick cooking spray.
To Assemble:
Spread 1 cup of marinara sauce on bottom of baking dish.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1/2 of the meat mixture, 1 cup marinara sauce, 1 cup mozzarella cheese.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1 1/2 cups marinara sauce.
Layer remaining lasagna noodles, ricotta cheese, meat mixture, marinara sauce, mozzarella cheese and Parmesan cheese.
Cover pan with tin foil and bake for 45 minutes. Remove tin foil and bake another 10 minutes. Let stand for 10 minutes before cutting.
Nutritional Information Per Serving: Calories: 322; Protein: 22 g; Fat: 19 g; Sodium: 769 mg; Cholesterol: 55 mg; Saturated Fat: 8 g; Dietary Fiber: 3 g
Wednesday, April 6, 2016
Wednesday Recipes
Here are today's six diabetic recipes. Enjoy!
PEACH MELBA
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Print Version: http://diabeticgourmet.com/recipes/html/575.shtml
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins.
Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish. Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112, Cholesterol: 10 mg, Carbohydrate: 18 g, Protein: 5 g, Sodium: 50 mg, Fat: 2.7 g; Diabetic Exchanges: 1 Fruit, 1 Milk
POACHED PEARS IN CINNAMON GINGER SAUCE
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/16.shtml
Ingredients
6 Bosc or Anjou pears *
2 lemons, cut in half
6 cups water
1-1/2 cups granulated sugar
2 whole cinnamon sticks
8 quarter-sized slices fresh, ginger **
1 tbsp Minced candied ginger
* slightly under-ripe, peeled, halved and cored
** smashed with flat sided knife or cleaver
Directions
Rub pear halves with cut lemon to prevent browning and set aside. Combine water, sugar, cinnamon and ginger in large non aluminum pan. Heat until boiling. Reduce heat and simmer, uncovered, 30 for minutes.
Add pears and heat until liquid almost boils. Reduce heat until liquid is just under a boil and poach pears until just tender, 12 to 15 minutes. (Knife will pierce center easily.) Remove pears with slotted spoon and let cool slightly. Arrange cooked pears on serving dish or in individual serving bowls.
Remove ginger and cinnamon from poaching liquid and reheat liquid until boiling. Cook until liquid is reduced to thick syrup, about 25 minutes. Let cool slightly. Pour warm syrup over pears. Sprinkle with candied ginger and serve. You may also serve with scoops of vanilla or ginger ice cream.
Nutritional Information Per Serving: Calories: 280; Protein: 1 g; Fat: 1 g; Sodium: 8 mg; Cholesterol: 0 mg ; Carbohydrates: 15 g; Exchanges: 1-1/2 Fruit, 1/2 Bread
VEGETABLE AND BEAN SOUP
Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Yield: 6 servings
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on low for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g; Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $ Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Source: Gourmet Inspirations Healthy Cooking
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown. Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden. Stir in chutney and spices and cook one minute. Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes. Stir in coconut flavoring.
Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
SWEET POTATOES WITH A HINT OF ORANGE
Servings: 8
To view this online, click here.
Ingredients
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Directions
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.
Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g
SOUTHWESTERN CHICKEN CHOWDER
Makes 6 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/981.shtml
Ingredients
2 pounds boneless, skinless chicken breast, cut in cubes
1 can (14-1/2 oz.) tomato wedges, drained, juice reserved
1 tablespoon canola oil
3 summer squash, sliced thin
1 clove garlic, minced
1 small onion, sliced
1 teaspoon ground cumin
1/2 cup chopped sweet green pepper
1/2 teaspoon salt
1/2 teaspoon pepper
3 tomatillos, cut in wedges
1 cup sliced jicama
1 can (14-1/2 oz.) low sodium chicken broth
1 tablespoon chopped cilantro
1-1/2 cups fresh corn, cut from cob
Directions
In large Dutch oven, place oil and heat over medium temperature.
Add chicken and garlic, turning chicken to brown on all sides, about 3 minutes.
Add onion and green pepper; cook about 5 minutes, stirring.
Add tomatillos and chicken broth; bring to a boil and simmer about 10 minutes.
Add corn and liquid from can of tomato wedges. Cover and cook on low heat about 10 minutes.
Add squash, cumin, salt, pepper and tomato wedges. Cover and cook on low about 5 minutes.
Add jicama and cilantro and cook 5 minutes more.
Serve with tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 356; Protein: 50 g; Fat: 9 g; Sodium: 430 mg; Cholesterol: 129 mg; Saturated Fat: 2 g; Carbohydrates: 18 g
PEACH MELBA
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Print Version: http://diabeticgourmet.com/recipes/html/575.shtml
Ingredients
4 large ripe peaches
2 cup plus 2 tablespoons raspberries
1/2 cup part-skim ricotta cheese
2 tablespoons non-fat dry milk powder plus water to make 1/4 cup
1 tablespoon unsweetened grape juice
Directions
Blanch peaches by dropping them in boiling water for 30 seconds. Remove, run under cold water and peel off skins.
Cut in half, discard pits and place 2 peach halves on each of 4 individual dessert dishes.
Puree raspberries with remaining ingredients, reserving 2 tablespoons of berries for garnish. Spoon puree over peaches, top with berries and serve cold.
Nutritional Information Per Serving: Calories: 112, Cholesterol: 10 mg, Carbohydrate: 18 g, Protein: 5 g, Sodium: 50 mg, Fat: 2.7 g; Diabetic Exchanges: 1 Fruit, 1 Milk
POACHED PEARS IN CINNAMON GINGER SAUCE
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/16.shtml
Ingredients
6 Bosc or Anjou pears *
2 lemons, cut in half
6 cups water
1-1/2 cups granulated sugar
2 whole cinnamon sticks
8 quarter-sized slices fresh, ginger **
1 tbsp Minced candied ginger
* slightly under-ripe, peeled, halved and cored
** smashed with flat sided knife or cleaver
Directions
Rub pear halves with cut lemon to prevent browning and set aside. Combine water, sugar, cinnamon and ginger in large non aluminum pan. Heat until boiling. Reduce heat and simmer, uncovered, 30 for minutes.
Add pears and heat until liquid almost boils. Reduce heat until liquid is just under a boil and poach pears until just tender, 12 to 15 minutes. (Knife will pierce center easily.) Remove pears with slotted spoon and let cool slightly. Arrange cooked pears on serving dish or in individual serving bowls.
Remove ginger and cinnamon from poaching liquid and reheat liquid until boiling. Cook until liquid is reduced to thick syrup, about 25 minutes. Let cool slightly. Pour warm syrup over pears. Sprinkle with candied ginger and serve. You may also serve with scoops of vanilla or ginger ice cream.
Nutritional Information Per Serving: Calories: 280; Protein: 1 g; Fat: 1 g; Sodium: 8 mg; Cholesterol: 0 mg ; Carbohydrates: 15 g; Exchanges: 1-1/2 Fruit, 1/2 Bread
VEGETABLE AND BEAN SOUP
Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.
Yield: 6 servings
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans chicken broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
1 tablespoon olive oil
2 tablespoons butter
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on low for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g; Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
CARIBBEAN CHICKEN
Prep Time: 15 Minutes - Cost: $ Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/67.shtml
Source: Gourmet Inspirations Healthy Cooking
Ingredients
2 teaspoons oil
6 single chicken breasts (24 oz. raw weight) skinned, boned, washed, sliced in 1/2" strips
2-3 cloves garlic, minced
1/2 cup onion, chopped
1/4 cup peach or apricot chutney (fruit sweetened)
1/2 teaspoon thyme
1/2 teaspoon each curry powder, cinnamon, nutmeg, cloves
1/4 teaspoon dry mustard
1-1/2 cup low sodium chicken broth
3 tablespoons dry white wine
2 teaspoons coconut flavoring
Directions
In a large skillet, heat oil to medium high, and saute chicken pieces until brown. Remove chicken, set aside.
Saute garlic and onion in skillet until soft, and golden. Stir in chutney and spices and cook one minute. Add broth and wine, and heat through, stirring constantly.
Return chicken to sauce, reduce heat, and simmer 15 minutes. Stir in coconut flavoring.
Serve over hot rice.
Nutritional Information Per Serving: Calories: 160; Protein: 19 g; Fat: 6 g; Sodium: 44 mg; Carbohydrates: 6 g; Exchanges: 3 low-fat meat; 1/3 fruit
SWEET POTATOES WITH A HINT OF ORANGE
Servings: 8
To view this online, click here.
Ingredients
2 pounds sweet potatoes, cooked
2 tablespoons margarine, melted
1/2 teaspoons ground cinnamon
16 apricot halves, dried
Orange slices, fresh
Directions
Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.
Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g
SOUTHWESTERN CHICKEN CHOWDER
Makes 6 servings.
See the recipe here: http://diabeticgourmet.com/recipes/html/981.shtml
Ingredients
2 pounds boneless, skinless chicken breast, cut in cubes
1 can (14-1/2 oz.) tomato wedges, drained, juice reserved
1 tablespoon canola oil
3 summer squash, sliced thin
1 clove garlic, minced
1 small onion, sliced
1 teaspoon ground cumin
1/2 cup chopped sweet green pepper
1/2 teaspoon salt
1/2 teaspoon pepper
3 tomatillos, cut in wedges
1 cup sliced jicama
1 can (14-1/2 oz.) low sodium chicken broth
1 tablespoon chopped cilantro
1-1/2 cups fresh corn, cut from cob
Directions
In large Dutch oven, place oil and heat over medium temperature.
Add chicken and garlic, turning chicken to brown on all sides, about 3 minutes.
Add onion and green pepper; cook about 5 minutes, stirring.
Add tomatillos and chicken broth; bring to a boil and simmer about 10 minutes.
Add corn and liquid from can of tomato wedges. Cover and cook on low heat about 10 minutes.
Add squash, cumin, salt, pepper and tomato wedges. Cover and cook on low about 5 minutes.
Add jicama and cilantro and cook 5 minutes more.
Serve with tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 356; Protein: 50 g; Fat: 9 g; Sodium: 430 mg; Cholesterol: 129 mg; Saturated Fat: 2 g; Carbohydrates: 18 g
Tuesday, April 5, 2016
Just Desserts
Desserts that are okay for diabetics? Yup! Enjoy!
CHOCOLATE SWIRL CHEESECAKE
New York-style cheesecake swirled with a rich chocolate mixture. Serve with fresh raspberries.
Yield: 16 servings
View online with photo: http://diabeticgourmet.com/recipes/html/990.shtml
Ingredients
Crust Ingredients:
1-1/4 cups vanilla wafer crumbs
4 tablespoons stick butter or margarine, melted
2 tablespoons Equal Spoonful or Granulated*
Cheesecake Ingredients:
3 packages (8 ounces each) reduced-fat cream cheese, softened
3/4 cup Equal Spoonful or Granulated**
2 eggs
2 egg whites
2 tablespoons cornstarch
1 cup reduced fat sour cream
1 teaspoon vanilla
1 ounce unsweetened chocolate, melted, slightly cooled
1 tablespoon fat-free milk
Chocolate curls (optional)
* May substitute 3 packets Equal sweetener
* May substitute 3 packets Equal sweetener
** May substitute 18 packets Equal sweetener
Directions
For Crust, mix vanilla wafer crumbs, butter and 2 tablespoons Equal. Press onto bottom and 1/2-inch up side of a 9-inch springform pan. Bake in preheated 325F oven 10 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese and 3/4 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and cornstarch. Fold in sour cream and vanilla until combined.
Remove 1/2 cup cheesecake batter. Pour remaining batter over baked crust.
Add melted chocolate and fat-free milk to 1/2 cup reserved cheesecake batter; mix well. Place spoonfuls of chocolate mixture on top of cheesecake. Using tip of knife or spatula, gently swirl chocolate batter into cheesecake.
Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight before serving. To serve, remove side of pan.
Garnish top of cheesecake with chocolate curls, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 164; Protein: 7 g; Fat: 11 g; Sodium: 235 mg; Cholesterol: 57 mg; Carbohydrates: 8 g; Exchanges: 1 milk, 2 fat
CHOCOLATE CHEESECAKE
This delicious chocolate cheesecake is not only greatly reduced in fat, but also has 76% less carbohydrates than the traditional recipe. It will become a favorite!
Yield: 16 servings
View online with photo: http://diabeticgourmet.com/recipes/html/989.shtml
Ingredients
Crust Ingredients:
1/2 cup finely ground almonds
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1-1/4 cups Equal Spoonful or Granulated*
2 eggs
2 egg whites
1/4 teaspoon salt
1 cup reduced fat sour cream
2 teaspoons vanilla
4 ounces (4 squares) semi-sweet chocolate, melted and cooled
Fresh raspberries, optional
Fresh mint, optional
* May substitute 30 packets Equal sweetener.
Directions
For Crust, spray bottom of a 9-inch springform pan. Sprinkle almonds over bottom, patting gently onto pan; set aside.
For Cheesecake, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and salt. Fold in sour cream and vanilla until combined. Gently mix in chocolate until blended. Pour batter over crust.
Bake in preheated 325F oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight. To serve, remove side of pan. Garnish top of cheesecake with fresh raspberries and mint, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 16 g; Sodium: 231 mg; Cholesterol: 67 mg; Carbohydrates: 7 g; Exchanges: 1/2 milk, 3 fat
PEANUT BUTTER CHOCOLATE CHIP COOKIES
Yield: 40 cookies
Source: The Best Diabetes Cookbook
Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Ingredients
1/2 cup brown sugar
1/3 cup granulated sugar
1/3 cup peanut butter
1/3 cup 2% milk
1/4 cup soft margarine
1 egg
1 teaspoon vanilla
1/2 cup all-purpose flour
1/3 cup whole wheat flour
1 teaspoon baking soda
1/3 cup chocolate chips
1/4 cup raisins
Directions
Preheat oven to 350 degrees F. Spray baking sheets with nonstick vegetable spray.
In large bowl or food processor, beat together brown and granulated sugars, peanut butter, milk, margarine, egg and vanilla until well blended.
Combine all-purpose and whole what flours and baking soda; add to bowl and mix just until incorporated. Do not overmix. Stir in chocolate chips and raisins.
Drop by heaping teaspoonfuls 2 inches apart onto baking sheets. Bake for 12 to 15 minutes or until browned.
Nutritional Information Per Serving: Calories: 70, Carbohydrate: 10 g, Fiber: 1 g, Protein: 1 g, Fat: 3 g, Sodium: 51 mg, Cholesterol: 6 mg; Diabetic Exchanges: 2/3 Other Carbohydrate, 1/2 Fat
LEMON PUDDING CAKE
Yield: 4 servings
Source: "1,001 Delicious Desserts for People with Diabetes"
To View Book: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
3 tablespoons flour
3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener
1/4 teaspoon salt
2 pinches ground nutmeg
1 cup fat-free milk
2 egg yolks
3 tablespoons lemon juice
2 egg whites, beaten to stiff peaks
Directions
Combine flour, Equal for Recipes, salt, and nutmeg in medium bowl. Beat milk, egg yolks, and lemon juice in small bowl until well blended; add to dry ingredients, beating well. Fold in egg whites.
Pour mixture into lightly greased 1-quart souffle dish or casserole. Place in small roasting pan on middle oven rack and pour 1 inch hot water into pan. Bake at 350 degrees F. until top is set and sharp knife inserted halfway between center and edge comes out clean, 50 to 60 minutes.
Remove souffle dish from hot water; cool on wire rack. Serve warm.
Nutritional Information Per Serving (1/4 of recipe): Calories: 95, Fat: 2.7 g, Cholesterol: 107.6 mg, Sodium: 209 mg, Protein: 8.7 g, Carbohydrate: 8.7 g
BITTERSWEET CHOCOLATE TORTE
Serves: 12
View Online: http://diabeticgourmet.com/recipes/html/957.shtml
Ingredients
Torte Ingredients:
6 tablespoons stick butter or margarine
4 ounces unsweetened chocolate
1/3 cup fat-free milk
1/3 cup sugar-free apricot preserves or apricot spreadable fruit
2 teaspoons instant coffee crystals
1 egg yolk
1 teaspoon vanilla
1-1/2 cups Equal Spoonful or Granulated*
3 egg whites
1/8 teaspoon cream of tartar
1/4 cup all-purpose flour
1/8 teaspoon salt
Rich Chocolate Glaze Ingredients:
1 ounce semi-sweet chocolate
1 tablespoon stick butter or margarine
Whipped topping, fresh raspberries, and/or fresh mint (optional)
* May substitute 36 packets Equal sweetener
Directions
For Torte, heat 6 tablespoons butter, 4 ounces unsweetened chocolate, milk, preserves and coffee crystals in small saucepan, whisking frequently until chocolate is almost melted.
Remove pan from heat; continue whisking until chocolate is melted and mixture is smooth. Whisk in egg yolk and vanilla. Add Equal, whisking until smooth.
Lightly grease bottom of an 8-inch round cake pan and line with parchment or waxed paper. Beat egg whites and cream of tartar to stiff peaks in large bowl. Fold chocolate mixture into egg whites; fold in combined flour and salt. Pour cake batter into pan.
Bake in preheated 350 F oven 20 to 25 minutes or until wooden pick inserted in center comes out clean. Do not over bake. Carefully loosen side of cake from pan with small sharp knife, which will keep cake from cracking as it cools. Cool cake completely in pan on wire rack. Cover and refrigerate 1 to 2 hours or until chilled.
For Rich Chocolate Glaze, melt 1 ounce semi-sweet chocolate and 1 tablespoon butter in small saucepan, stirring frequently.
Remove cake from pan and place on serving plate. Pour Rich Chocolate Glaze over top of cake, letting it run down sides.
Let cake stand about 1 hour or until glaze is set. Garnish top of cake with prepared whipped topping, fresh raspberries and fresh mint, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 145; Protein: 3 g; Fat: 12 g; Sodium: 116 mg; Cholesterol: 36 mg; Carbohydrates: 9 g; Exchanges: 1/2 starch, 2 fat
STRAWBERRY CHEESECAKE
Servings: 10
To view online, click here.
Ingredients
24 ounces cream cheese
4 eggs
1 cup strawberry pourable fruit
2 teaspoons vanilla
1 cup sour cream
1 teaspoon vanilla
1 cup sour cream
1/4 teaspoon salt
Strawberries, sliced
Directions
Preheat oven to 325 degrees F.
Beat softened cream cheese in large bowl until creamy.
Blend in pourable fruit, vanilla, and salt. Add eggs, one at a time, beating well after each addition.
Pour into greased 9" springform pan. Bake for 50 minutes.
Combine sour cream and vanilla; mix well. Carefully spoon over warm cheesecake. Bake another 10 minutes, or until just set. Turn oven off and leave cheesecake in oven, with door closed for 30 minutes.
Transfer to wire rack and loosen cheesecake from rim of pan. Cool overnight.
Just before serving, garnish with sliced strawberries.
Nutritional Information Per Serving: Calories: 379; Protein: 8 g; Fat: 31 g; Sodium: 313 mg; Cholesterol: 170 mg; Carbohydrates: 18 g; Exchanges: 1 medium-fat meat; 5 fat; 1-1/4 fruit
CHOCOLATE SWIRL CHEESECAKE
New York-style cheesecake swirled with a rich chocolate mixture. Serve with fresh raspberries.
Yield: 16 servings
View online with photo: http://diabeticgourmet.com/recipes/html/990.shtml
Ingredients
Crust Ingredients:
1-1/4 cups vanilla wafer crumbs
4 tablespoons stick butter or margarine, melted
2 tablespoons Equal Spoonful or Granulated*
Cheesecake Ingredients:
3 packages (8 ounces each) reduced-fat cream cheese, softened
3/4 cup Equal Spoonful or Granulated**
2 eggs
2 egg whites
2 tablespoons cornstarch
1 cup reduced fat sour cream
1 teaspoon vanilla
1 ounce unsweetened chocolate, melted, slightly cooled
1 tablespoon fat-free milk
Chocolate curls (optional)
* May substitute 3 packets Equal sweetener
* May substitute 3 packets Equal sweetener
** May substitute 18 packets Equal sweetener
Directions
For Crust, mix vanilla wafer crumbs, butter and 2 tablespoons Equal. Press onto bottom and 1/2-inch up side of a 9-inch springform pan. Bake in preheated 325F oven 10 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese and 3/4 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and cornstarch. Fold in sour cream and vanilla until combined.
Remove 1/2 cup cheesecake batter. Pour remaining batter over baked crust.
Add melted chocolate and fat-free milk to 1/2 cup reserved cheesecake batter; mix well. Place spoonfuls of chocolate mixture on top of cheesecake. Using tip of knife or spatula, gently swirl chocolate batter into cheesecake.
Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight before serving. To serve, remove side of pan.
Garnish top of cheesecake with chocolate curls, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 164; Protein: 7 g; Fat: 11 g; Sodium: 235 mg; Cholesterol: 57 mg; Carbohydrates: 8 g; Exchanges: 1 milk, 2 fat
CHOCOLATE CHEESECAKE
This delicious chocolate cheesecake is not only greatly reduced in fat, but also has 76% less carbohydrates than the traditional recipe. It will become a favorite!
Yield: 16 servings
View online with photo: http://diabeticgourmet.com/recipes/html/989.shtml
Ingredients
Crust Ingredients:
1/2 cup finely ground almonds
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1-1/4 cups Equal Spoonful or Granulated*
2 eggs
2 egg whites
1/4 teaspoon salt
1 cup reduced fat sour cream
2 teaspoons vanilla
4 ounces (4 squares) semi-sweet chocolate, melted and cooled
Fresh raspberries, optional
Fresh mint, optional
* May substitute 30 packets Equal sweetener.
Directions
For Crust, spray bottom of a 9-inch springform pan. Sprinkle almonds over bottom, patting gently onto pan; set aside.
For Cheesecake, beat cream cheese and Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites and salt. Fold in sour cream and vanilla until combined. Gently mix in chocolate until blended. Pour batter over crust.
Bake in preheated 325F oven 40 to 45 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight. To serve, remove side of pan. Garnish top of cheesecake with fresh raspberries and mint, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 16 g; Sodium: 231 mg; Cholesterol: 67 mg; Carbohydrates: 7 g; Exchanges: 1/2 milk, 3 fat
PEANUT BUTTER CHOCOLATE CHIP COOKIES
Yield: 40 cookies
Source: The Best Diabetes Cookbook
Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Ingredients
1/2 cup brown sugar
1/3 cup granulated sugar
1/3 cup peanut butter
1/3 cup 2% milk
1/4 cup soft margarine
1 egg
1 teaspoon vanilla
1/2 cup all-purpose flour
1/3 cup whole wheat flour
1 teaspoon baking soda
1/3 cup chocolate chips
1/4 cup raisins
Directions
Preheat oven to 350 degrees F. Spray baking sheets with nonstick vegetable spray.
In large bowl or food processor, beat together brown and granulated sugars, peanut butter, milk, margarine, egg and vanilla until well blended.
Combine all-purpose and whole what flours and baking soda; add to bowl and mix just until incorporated. Do not overmix. Stir in chocolate chips and raisins.
Drop by heaping teaspoonfuls 2 inches apart onto baking sheets. Bake for 12 to 15 minutes or until browned.
Nutritional Information Per Serving: Calories: 70, Carbohydrate: 10 g, Fiber: 1 g, Protein: 1 g, Fat: 3 g, Sodium: 51 mg, Cholesterol: 6 mg; Diabetic Exchanges: 2/3 Other Carbohydrate, 1/2 Fat
LEMON PUDDING CAKE
Yield: 4 servings
Source: "1,001 Delicious Desserts for People with Diabetes"
To View Book: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
3 tablespoons flour
3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener
1/4 teaspoon salt
2 pinches ground nutmeg
1 cup fat-free milk
2 egg yolks
3 tablespoons lemon juice
2 egg whites, beaten to stiff peaks
Directions
Combine flour, Equal for Recipes, salt, and nutmeg in medium bowl. Beat milk, egg yolks, and lemon juice in small bowl until well blended; add to dry ingredients, beating well. Fold in egg whites.
Pour mixture into lightly greased 1-quart souffle dish or casserole. Place in small roasting pan on middle oven rack and pour 1 inch hot water into pan. Bake at 350 degrees F. until top is set and sharp knife inserted halfway between center and edge comes out clean, 50 to 60 minutes.
Remove souffle dish from hot water; cool on wire rack. Serve warm.
Nutritional Information Per Serving (1/4 of recipe): Calories: 95, Fat: 2.7 g, Cholesterol: 107.6 mg, Sodium: 209 mg, Protein: 8.7 g, Carbohydrate: 8.7 g
BITTERSWEET CHOCOLATE TORTE
Serves: 12
View Online: http://diabeticgourmet.com/recipes/html/957.shtml
Ingredients
Torte Ingredients:
6 tablespoons stick butter or margarine
4 ounces unsweetened chocolate
1/3 cup fat-free milk
1/3 cup sugar-free apricot preserves or apricot spreadable fruit
2 teaspoons instant coffee crystals
1 egg yolk
1 teaspoon vanilla
1-1/2 cups Equal Spoonful or Granulated*
3 egg whites
1/8 teaspoon cream of tartar
1/4 cup all-purpose flour
1/8 teaspoon salt
Rich Chocolate Glaze Ingredients:
1 ounce semi-sweet chocolate
1 tablespoon stick butter or margarine
Whipped topping, fresh raspberries, and/or fresh mint (optional)
* May substitute 36 packets Equal sweetener
Directions
For Torte, heat 6 tablespoons butter, 4 ounces unsweetened chocolate, milk, preserves and coffee crystals in small saucepan, whisking frequently until chocolate is almost melted.
Remove pan from heat; continue whisking until chocolate is melted and mixture is smooth. Whisk in egg yolk and vanilla. Add Equal, whisking until smooth.
Lightly grease bottom of an 8-inch round cake pan and line with parchment or waxed paper. Beat egg whites and cream of tartar to stiff peaks in large bowl. Fold chocolate mixture into egg whites; fold in combined flour and salt. Pour cake batter into pan.
Bake in preheated 350 F oven 20 to 25 minutes or until wooden pick inserted in center comes out clean. Do not over bake. Carefully loosen side of cake from pan with small sharp knife, which will keep cake from cracking as it cools. Cool cake completely in pan on wire rack. Cover and refrigerate 1 to 2 hours or until chilled.
For Rich Chocolate Glaze, melt 1 ounce semi-sweet chocolate and 1 tablespoon butter in small saucepan, stirring frequently.
Remove cake from pan and place on serving plate. Pour Rich Chocolate Glaze over top of cake, letting it run down sides.
Let cake stand about 1 hour or until glaze is set. Garnish top of cake with prepared whipped topping, fresh raspberries and fresh mint, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 145; Protein: 3 g; Fat: 12 g; Sodium: 116 mg; Cholesterol: 36 mg; Carbohydrates: 9 g; Exchanges: 1/2 starch, 2 fat
STRAWBERRY CHEESECAKE
Servings: 10
To view online, click here.
Ingredients
24 ounces cream cheese
4 eggs
1 cup strawberry pourable fruit
2 teaspoons vanilla
1 cup sour cream
1 teaspoon vanilla
1 cup sour cream
1/4 teaspoon salt
Strawberries, sliced
Directions
Preheat oven to 325 degrees F.
Beat softened cream cheese in large bowl until creamy.
Blend in pourable fruit, vanilla, and salt. Add eggs, one at a time, beating well after each addition.
Pour into greased 9" springform pan. Bake for 50 minutes.
Combine sour cream and vanilla; mix well. Carefully spoon over warm cheesecake. Bake another 10 minutes, or until just set. Turn oven off and leave cheesecake in oven, with door closed for 30 minutes.
Transfer to wire rack and loosen cheesecake from rim of pan. Cool overnight.
Just before serving, garnish with sliced strawberries.
Nutritional Information Per Serving: Calories: 379; Protein: 8 g; Fat: 31 g; Sodium: 313 mg; Cholesterol: 170 mg; Carbohydrates: 18 g; Exchanges: 1 medium-fat meat; 5 fat; 1-1/4 fruit
Monday, April 4, 2016
Monday Recipes
Here are today's six yummy diabetic recipes. Yes, food can be both yummy and diabetic! Enjoy!
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Yield: 4 servings
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
Fruit Salsa Ingredients:
2 cans (8 ounces each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 tablespoons rice vinegar
1 tablespoon finely minced cilantro
1 tablespoon red pepper
Remaining Main Ingredients:
2 whole chicken breasts, boned, skinned, halved (10 ounces meat each)
2 teaspoons olive oil
Garnish: Kiwi Slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush with chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving (about 4 ounces): Calories: 305, Fat: 6 g, Cholesterol: 85 mg, Sodium: 79 mg, Carbohydrate: 30 g, Dietary Fiber: 3 g, Sugars: 25 g, Protein: 32 g, Diabetic Exchanges: 4 Very Lean Meat, 2 Fruit
GRILLED SESAME CHICKEN BREAST
Servings: 4
Find this recipe at: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
BUFFALO SOFT TACOS
This recipe begins, “Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.”
4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/573.shtml
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Protein: 30 g; Fat: 13 g; Sodium: 1220 mg; Cholesterol: 72 mg; Saturated Fat: 5 g; Dietary Fiber: 5 g; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 4 Meat, lean
CRANBERRY ORANGE CHEESECAKE
Chopped fresh cranberries, grated orange peel and the tang of gingersnaps make this a festive looking and delicious cheesecake variation.
Serves: 16
See the recipe here: http://diabeticgourmet.com/recipes/html/982.shtml
Ingredients
Crust Ingredients:
1-1/3 cups gingersnap crumbs
3 tablespoons Equal Spoonful or Granulated*
3 tablespoons stick butter or margarine, melted
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1 cup Equal Spoonful or Granulated**
2 eggs
2 egg whites
2 tablespoons cornstarch
1/4 teaspoon salt
1 cup reduced-fat sour cream
2 teaspoons vanilla
1 cup chopped fresh or frozen cranberries
1-1/2 teaspoons grated orange peel
Additional grated orange peel (optional)
* May substitute 4-1/2 packets Equal sweetener
** May Substitute 24 packets Equal sweetener
Directions
For Crust, combine gingersnap crumbs, 3 tablespoons Equal and melted butter. Reserve 2 tablespoons crumb mixture. Press remaining crumb mixture onto bottom of 9-inch springform pan. Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese and 1 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites, cornstarch and salt. Fold in sour cream and vanilla until combined. Gently stir in cranberries and orange peel.
Pour batter over baked crust. Sprinkle with reserved crumb mixture. Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack.
Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight before serving. To serve, remove side of pan. Garnish top of cheesecake with grated orange peel, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 196; Protein: 7 g; Fat: 13 g; Sodium: 268 mg; Cholesterol: 62 mg; Carbohydrates: 13 g; Exchanges: 1 milk, 2-1/2 fat
STRAWBERRY FROST
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/574.shtml
Ingredients
1-1/4 cups plain low-fat yogurt
1/4 cup part-skim ricotta cheese
2 cups frozen strawberries (no sugar added)
1 teaspoon pure vanilla extract
1 tablespoon frozen orange juice concentrate
Extra strawberries for garnish
Few sprigs fresh mint (optional)
Directions
In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.
Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.
Nutritional Information Per Serving: Calories: 81; Protein: 5 g; Fat: 1 g; Sodium: 72 mg; Cholesterol: 6 mg; Carbohydrates: 13 g; Exchanges: 1/2 Milk, 1/2 Fruit
COUNTRY PEACH TART
This recipe begins, “Easier than a pie, but just as flavorful and appealing, you'll like this quick to fix dessert filled with cinnamon and almond spiked peaches.”
Serves: 8
See the recipe here: http://diabeticgourmet.com/recipes/html/984.shtml
Ingredients
Pastry for single-crust 9-inch pie (use a refrigerated pie crust for added ease in preparation.)
4 cups peeled, pitted, sliced fresh peaches or frozen unsweetened peaches, thawed
1/2 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1/2 teaspoon ground cinnamon
1/4 teaspoon almond extract
* May substitute 12 packets Equal sweetener
Directions
Roll pastry on floured surface to 12-inch circle. Transfer to an ungreased baking sheet.
Combine peaches, Equal, flour, cinnamon and almond extract. Toss gently to coat. Arrange peach mixture on pastry, leaving 2-inch border around edge of pastry. Bring pastry edge toward center, overlapping as necessary.
Bake tart in preheated 425F oven 25 to 30 minutes or until crust is golden and peaches are tender. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 161; Protein: 2 g; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Carbohydrates: 23 g; Exchanges: 1/2 fruit, 1 starch, 1 fat
GRILLED CHICKEN BREASTS WITH FRUIT SALSA
Yield: 4 servings
Source: "The Diabetes Food and Nutrition Bible"
Info: http://diabeticgourmet.com/book_archive/details/11.shtml
Ingredients
Fruit Salsa Ingredients:
2 cans (8 ounces each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 tablespoons rice vinegar
1 tablespoon finely minced cilantro
1 tablespoon red pepper
Remaining Main Ingredients:
2 whole chicken breasts, boned, skinned, halved (10 ounces meat each)
2 teaspoons olive oil
Garnish: Kiwi Slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush with chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving (about 4 ounces): Calories: 305, Fat: 6 g, Cholesterol: 85 mg, Sodium: 79 mg, Carbohydrate: 30 g, Dietary Fiber: 3 g, Sugars: 25 g, Protein: 32 g, Diabetic Exchanges: 4 Very Lean Meat, 2 Fruit
GRILLED SESAME CHICKEN BREAST
Servings: 4
Find this recipe at: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
BUFFALO SOFT TACOS
This recipe begins, “Cooking Up Fun For Kids With Diabetes authors Patti B. Geil, MS,RD,FADA,CDE, and Tami Ross, RD, LD, CDE, have planted their collective fingers directly on the food tastes that kids really love.”
4 Servings. Serving size: 1 taco
Source: Cooking Up Fun For Kids With Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/573.shtml
Ingredients
1/3 cup mild cayenne pepper sauce (such as Frank's™ Red Hot Sauce, not Tabasco sauce)
1 teaspoon corn oil
2 cups (about 10 ounces) diced cooked chicken breast
4 (8 inch) tortillas, warmed if desired
1/2 cup (2 ounces) finely shredded Monterey Jack cheese
1 cup finely chopped lettuce
2 tablespoons + 2 teaspoons light ranch dressing
Directions
Put cayenne pepper sauce and oil in a large zip-top bag. Add cooked chicken, seal bag, and shake to coat chicken well. Refrigerate for 30 minutes to allow chicken to marinate.
Pour chicken and sauce in a microwave-safe dish, cover, and heat 2 minutes or until hot (or pour chicken and marinade in a pan and warm on the stove over medium heat).
Lay 4 flour tortillas on the counter. Spoon 1/4 of chicken in the center of each one. Drizzle with the warm marinade if you want to. Top each with 1/4 of the cheese and 1/4 of the lettuce. Drizzle each with 1/4 of the dressing.
Fold each taco in half, or roll it up. Slice in half if you want to.
Nutritional Information Per Serving: Calories: 351; Protein: 30 g; Fat: 13 g; Sodium: 1220 mg; Cholesterol: 72 mg; Saturated Fat: 5 g; Dietary Fiber: 5 g; Carbohydrates: 26 g; Exchanges: 1-1/2 Starch, 4 Meat, lean
CRANBERRY ORANGE CHEESECAKE
Chopped fresh cranberries, grated orange peel and the tang of gingersnaps make this a festive looking and delicious cheesecake variation.
Serves: 16
See the recipe here: http://diabeticgourmet.com/recipes/html/982.shtml
Ingredients
Crust Ingredients:
1-1/3 cups gingersnap crumbs
3 tablespoons Equal Spoonful or Granulated*
3 tablespoons stick butter or margarine, melted
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1 cup Equal Spoonful or Granulated**
2 eggs
2 egg whites
2 tablespoons cornstarch
1/4 teaspoon salt
1 cup reduced-fat sour cream
2 teaspoons vanilla
1 cup chopped fresh or frozen cranberries
1-1/2 teaspoons grated orange peel
Additional grated orange peel (optional)
* May substitute 4-1/2 packets Equal sweetener
** May Substitute 24 packets Equal sweetener
Directions
For Crust, combine gingersnap crumbs, 3 tablespoons Equal and melted butter. Reserve 2 tablespoons crumb mixture. Press remaining crumb mixture onto bottom of 9-inch springform pan. Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese and 1 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites, cornstarch and salt. Fold in sour cream and vanilla until combined. Gently stir in cranberries and orange peel.
Pour batter over baked crust. Sprinkle with reserved crumb mixture. Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack.
Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight before serving. To serve, remove side of pan. Garnish top of cheesecake with grated orange peel, if desired. Cut cake into wedges.
Nutritional Information Per Serving: Calories: 196; Protein: 7 g; Fat: 13 g; Sodium: 268 mg; Cholesterol: 62 mg; Carbohydrates: 13 g; Exchanges: 1 milk, 2-1/2 fat
STRAWBERRY FROST
Yield: 4 servings
Source: Light and Easy Diabetes Cuisine
Find this recipe at: http://diabeticgourmet.com/recipes/html/574.shtml
Ingredients
1-1/4 cups plain low-fat yogurt
1/4 cup part-skim ricotta cheese
2 cups frozen strawberries (no sugar added)
1 teaspoon pure vanilla extract
1 tablespoon frozen orange juice concentrate
Extra strawberries for garnish
Few sprigs fresh mint (optional)
Directions
In a blender or a food processor fitted with a metal blade, place yogurt, ricotta, strawberries, vanilla and orange juice; process until smooth.
Spoon into parfait glasses and garnish with berries and a mint sprig, if desired. Serve at once.
Nutritional Information Per Serving: Calories: 81; Protein: 5 g; Fat: 1 g; Sodium: 72 mg; Cholesterol: 6 mg; Carbohydrates: 13 g; Exchanges: 1/2 Milk, 1/2 Fruit
COUNTRY PEACH TART
This recipe begins, “Easier than a pie, but just as flavorful and appealing, you'll like this quick to fix dessert filled with cinnamon and almond spiked peaches.”
Serves: 8
See the recipe here: http://diabeticgourmet.com/recipes/html/984.shtml
Ingredients
Pastry for single-crust 9-inch pie (use a refrigerated pie crust for added ease in preparation.)
4 cups peeled, pitted, sliced fresh peaches or frozen unsweetened peaches, thawed
1/2 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1/2 teaspoon ground cinnamon
1/4 teaspoon almond extract
* May substitute 12 packets Equal sweetener
Directions
Roll pastry on floured surface to 12-inch circle. Transfer to an ungreased baking sheet.
Combine peaches, Equal, flour, cinnamon and almond extract. Toss gently to coat. Arrange peach mixture on pastry, leaving 2-inch border around edge of pastry. Bring pastry edge toward center, overlapping as necessary.
Bake tart in preheated 425F oven 25 to 30 minutes or until crust is golden and peaches are tender. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 161; Protein: 2 g; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Carbohydrates: 23 g; Exchanges: 1/2 fruit, 1 starch, 1 fat
Friday, April 1, 2016
Friday Recipes
Finally, Friday. Here are six recipes to try out over the weekend. Enjoy!
ITALIAN LEMON COOKIES
These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.
Yield: 27 Servings
Serving Size: 2 cookies
Online: http://diabeticgourmet.com/recipes/html/1159.shtml
Ingredients
1/2 cup light butter
2 tablespoons vegetable oil
3/4 cup Splenda No Calorie Sweetener, Granulated
1 tablespoon vanilla extract
1/4 cup egg substitute
3 tablespoons lemon juice
1 tablespoon grated lemon zest
1 1/2 cups all-purpose flour
1/4 cup cornmeal
1 teaspoon baking powder
1/8 teaspoon nutmeg
Directions
Preheat oven to 325 degrees F. Lightly oil a cookie sheet and set aside.
Blend together butter, Splenda Granulated Sweetener, and vanilla in a medium sized mixing bowl until butter is softened. Add egg substitute, lemon juice and zest. Mix briefly.
Add flour, cornmeal, baking powder and nutmeg. Mix using a hand mixer on low speed (or by hand) until dough is formed. Do not over mix.
Remove dough from bowl and divide in half. Roll each half into a log approx. 1 inch thick in diameter. Cover with plastic wrap and freeze 1-2 hours, allowing dough to chill and become firm.
Remove dough from freezer, unwrap and cut into slices approximately 1/4 inch thick. Place cookies on prepared cookie sheet.
Bake in a preheated 325 degrees F oven 8-10 minutes or until lightly browned.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 60; Protein: 2 g; Fat: 7 g; Sodium: 55 mg; Cholesterol: 30 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g ; Sugars: 7 g ; Carbohydrates: 19 g
OLD-FASHIONED BAKED CUSTARD
Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/596.shtml
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
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
Ingredients
2 cans (14 ounces each) reduced-sodium chicken 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
CURRY CHICKEN
Prep Time: 15 Minutes - Cost: $ Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml
Source: Gourmet Inspirations Healthy Cooking
Ingredients
6 single chicken breasts, skinned, boned, washed
3 teaspoons oil
1/2 onion, chopped
2 cloves garlic, crushed
1/2 cup low sodium chicken broth
1-1/2 cup water
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon tumeric
1/8 teaspoon allspice
1/8 teaspoon ginger
Dash dried fennel
Dash ground black pepper
1 teaspoon coconut flavoring
Directions
In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.
Saute garlic and onion in remaining oil 5-7 minutes.
Add broth, water, and all of the spices to garlic-onion mixture.
When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.
Stir in coconut flavoring.
Serve over rice or rice/grain mixture.
Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat
ALMOND RICE
Prep Time: 5 Minutes; Cost: $; Servings: 6; Difficulty Level: 1
Find this recipe at:http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil. Add rice and cook according to rice instructions on package. Drain if necessary.
Add almonds and lemon zest. Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
MIDDLE EASTERN-STYLE CHICKEN
Yield: 10 servings
View recipe: http://diabeticgourmet.com/recipes/html/911.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtm
Ingredients
1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
1 (14-1/2 ounce) can low-sodium or regular diced tomato
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoons dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)
Directions
In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.
Nutritional Information Per Serving: Calories: 99; Protein: 11 g; Fat: 2 g; Sodium: 106 mg; Cholesterol: 27 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
ITALIAN LEMON COOKIES
These delicate lemon cookies have excellent flavor and an interesting texture. They are perfect for adding variety to a cookie tray.
Yield: 27 Servings
Serving Size: 2 cookies
Online: http://diabeticgourmet.com/recipes/html/1159.shtml
Ingredients
1/2 cup light butter
2 tablespoons vegetable oil
3/4 cup Splenda No Calorie Sweetener, Granulated
1 tablespoon vanilla extract
1/4 cup egg substitute
3 tablespoons lemon juice
1 tablespoon grated lemon zest
1 1/2 cups all-purpose flour
1/4 cup cornmeal
1 teaspoon baking powder
1/8 teaspoon nutmeg
Directions
Preheat oven to 325 degrees F. Lightly oil a cookie sheet and set aside.
Blend together butter, Splenda Granulated Sweetener, and vanilla in a medium sized mixing bowl until butter is softened. Add egg substitute, lemon juice and zest. Mix briefly.
Add flour, cornmeal, baking powder and nutmeg. Mix using a hand mixer on low speed (or by hand) until dough is formed. Do not over mix.
Remove dough from bowl and divide in half. Roll each half into a log approx. 1 inch thick in diameter. Cover with plastic wrap and freeze 1-2 hours, allowing dough to chill and become firm.
Remove dough from freezer, unwrap and cut into slices approximately 1/4 inch thick. Place cookies on prepared cookie sheet.
Bake in a preheated 325 degrees F oven 8-10 minutes or until lightly browned.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 60; Protein: 2 g; Fat: 7 g; Sodium: 55 mg; Cholesterol: 30 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g ; Sugars: 7 g ; Carbohydrates: 19 g
OLD-FASHIONED BAKED CUSTARD
Makes: 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/596.shtml
Ingredients
3 large eggs, slightly beaten, or 3/4 cup egg substitute
2 tablespoons sugar
1/4 teaspoon salt
1/8 teaspoon ground nutmeg
2 cups fat-free milk
1/2 teaspoon pure vanilla extract
Pinch of ground cinnamon
Directions
Preheat the oven to 325 degrees F.
In a large bowl, combine the eggs, sugar, salt, and nutmeg. Slowly stir in the milk and vanilla.
Pour 1/2 cup of custard into each of six 5-ounce custard cups. Sprinkle with cinnamon.
Set the filled custard cups in a shallow pan. Pour about 1 inch of hot water in the pan around the custard cups.
Bake on the center rack of the oven for 35 minutes, or until a knife inserted in the custard comes out clean. Serve hot, warm, or chilled.
Nutritional Information Per Serving (1/2 cup): Calories: 82, Fat: 3 g, Cholesterol: 108 mg, Sodium: 171 mg, Carbohydrate: 8 g, Dietary Fiber: 0 mg, Sugars: 8 g, Protein: 6 g; Diabetic Exchanges: 1/2 Other Carbohydrate, 1/2 Medium-Fat Meat
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
Ingredients
2 cans (14 ounces each) reduced-sodium chicken 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
CURRY CHICKEN
Prep Time: 15 Minutes - Cost: $ Servings: 6; 1 serving = 1-1/4 cup - Difficulty Level: 2
Find this recipe at: http://diabeticgourmet.com/recipes/html/68.shtml
Source: Gourmet Inspirations Healthy Cooking
Ingredients
6 single chicken breasts, skinned, boned, washed
3 teaspoons oil
1/2 onion, chopped
2 cloves garlic, crushed
1/2 cup low sodium chicken broth
1-1/2 cup water
1/2 teaspoon cumin
1/2 teaspoon coriander
1/2 teaspoon tumeric
1/8 teaspoon allspice
1/8 teaspoon ginger
Dash dried fennel
Dash ground black pepper
1 teaspoon coconut flavoring
Directions
In a large skillet, saute chicken breasts in 2 teaspoons oil until golden on both sides. Remove chicken from pan.
Saute garlic and onion in remaining oil 5-7 minutes.
Add broth, water, and all of the spices to garlic-onion mixture.
When well blended, return chicken pieces to skillet. Cover and simmer over medium heat for 30 minutes.
Stir in coconut flavoring.
Serve over rice or rice/grain mixture.
Nutritional Information Per Serving: Calories: 145; Protein: 19 g; Fat: 6 g; Sodium: 43 mg; Cholesterol: 52 mg; Carbohydrates: 2 g; Exchanges: 3 Low-Fat meat
ALMOND RICE
Prep Time: 5 Minutes; Cost: $; Servings: 6; Difficulty Level: 1
Find this recipe at:http://diabeticgourmet.com/recipes/html/19.shtml
Ingredients
1 cup brown rice, long-grain, dry
2 cups water
2 tablespoons almonds, slivered
2 tablespoons lemon zest (or Zesto*)
1 cube chicken bouillon
Directions
In a medium size saucepan, bring water and bouillon to a boil. Add rice and cook according to rice instructions on package. Drain if necessary.
Add almonds and lemon zest. Let stand a few minutes then fluff with a fork and serve.
Nutritional Information Per Serving: Calories: 164; Protein: 2.9 g; Fat: 2.3 g; Sodium: 185 mg; Carbohydrates: 24.4 g; Exchanges: 1-1/2 Starch; 1/2 Fat
MIDDLE EASTERN-STYLE CHICKEN
Yield: 10 servings
View recipe: http://diabeticgourmet.com/recipes/html/911.shtml
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
Book Info: http://diabeticgourmet.com/book_archive/details/1.shtm
Ingredients
1 pound boneless, skinless chicken breast, trimmed of all fat and cut into bite-sized pieces
2 cups frozen mixed pepper and onion stir-fry
2 garlic cloves, minced
2 teaspoons olive oil
1 cup fat-free, low-sodium or regular chicken broth
1 (14-1/2 ounce) can low-sodium or regular diced tomato
1/2 cup dark raisins
1 large bay leaf
1-1/2 teaspoons dried thyme leaves
1 teaspoon cumin
1/4 teaspoon allspice
1/8 teaspoon cloves
1/8 teaspoon black pepper
Salt to taste (optional)
Directions
In a nonstick skillet coated with nonstick spray coating, cook the chicken pieces over medium heat, turning frequently, until they begin to brown.
Add the onion and pepper mixture, garlic, oil and 1 tablespoon of the broth to the skillet. Stir up any browned bits from the bottom of the pan. Raise the heat and bring to a boil.
Lower the heat again and cook over medium heat, stirring frequently, 2 or 3 minutes, or until the onion is slightly softened. Add the remaining broth, tomato, raisins, bay leaf, thyme, cumin, allspice, cloves, and black pepper.
Bring to a boil, reduce the heat, and simmer, uncovered, about 20 minutes, or until the chicken is tender and the sauce has cooked down slightly. Remove the bay leaf and discard. Add salt to taste (if desired).
Serve at once, or transfer to a casserole, cover, and refrigerate. The chicken will keep for 2 to 3 days in the refrigerator.
Nutritional Information Per Serving: Calories: 99; Protein: 11 g; Fat: 2 g; Sodium: 106 mg; Cholesterol: 27 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 7 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Lean Meat
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