Here are today's six recipes to help you through the weekend, including Steak, Roasted Tomato and Bean Chili and Hearty Irish Stew. Enjoy!
FRENCH COUNTRY BEAN SOUP
Recipe Yield: Makes 8 servings (with chicken)
Source: AICR
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/french-country-bean-soup
Ingredients
2 Tbsp. olive oil
1 carrot, cut in half-moons
1 rib celery, sliced
1 small onion, chopped in bite-size pieces
1 small leek, chopped in bite-size pieces
3 outer leaves Savoy cabbage, rolled and cut in 1/2" strips
4 cups fat-free, reduced sodium chicken broth
1 tsp. dried thyme
1 garlic clove, chopped
2 cups squash (e.g. butternut), peeled and diced
1 can (15 oz.) chickpeas or white beans, rinsed and drained
1 cup cooked chicken cut in bite-size pieces(optional)
Directions
Heat oil in medium Dutch oven or large, deep saucepan. Saute carrot, celery, onion, leek, and cabbage until leaves are bright green and other vegetables start to soften, about 3 minutes. Add broth. Cover and simmer for 15 minutes.
Add thyme, garlic, squash and beans. Cover and simmer 15 minutes. Stir in chicken, if using. Ladle soup into deep bowls and serve accompanied by toasted slices of whole-grain French bread or other rustic bread. (This soup reheats well. It keeps up to 5 days, covered, in refrigerator.)
Nutritional Information Per Serving: Calories: 123; Fat: 4 g; Sodium: 464 mg; Protein: 5 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Bread/Starch, 1 Lean-Meat, 1 Vegetable
STEAK, ROASTED TOMATO AND BEAN CHILI
Recipe Yield: Makes 8 servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/steak-roasted-tomato-and-bean-chili
Ingredients
3 pounds Shoulder Steaks, cut 3/4-inch thick
2 tbsp vegetable oil
1 medium green bell pepper, chopped
1 medium onion, chopped
2-1/2 cups no-salt added roasted tomato salsa
1/4 cup chili powder
2 tsp ground cumin
2 cans (15 ounces each) no-salt added black beans, rinsed, drained
Optional Toppings/Additions:
Guacamole, chopped fresh cilantro, chopped purple onion, chopped tomato, shredded cheese
Directions
Cut beef steaks into 3/4-inch pieces.
Heat 1 tablespoon oil in stockpot over medium heat until hot. Brown beef in three batches. Set aside.
Add remaining 1 tablespoon oil, bell pepper and onion to same stockpot. Cook and stir 6 to 8 minutes or until vegetables are tender.
Return beef and accumulated juices to stockpot.
Add salsa, chili powder and cumin; bring to a boil. Reduce heat; cover tightly and simmer 1-3/4 to 2-1/4 hours or until beef is fork-tender.
Stir in beans; cook, uncovered, 10 to 15 minutes or until beans are heated through, stirring occasionally.
Serve chili in bowls. Garnish with Toppings, as desired.
Nutritional Information Per Serving: Calories: 289; Fat: 10 g; Saturated Fat: 3 g; Fiber: 6 g; Sodium: 264 mg; Cholesterol: 78 mg; Protein: 32 g; Carbohydrates: 23 g
CAPPUCCINO COOKIES
Yield: about 4 dozen cookies. Serving size: 2 cookies.
To view this online, go to https://www.diabetesselfmanagement.com/recipes/desserts-sweets/cappuccino-cookies/?utm_source=et&utm_medium=weekly&utm_campaign=2018-01-10
Ingredients
1 package (about 18 ounces) devil's food cake mix
8 egg whites
3/4 cup fat-free (skim) milk
1 tablespoon instant coffee granules
1 teaspoon ground cinnamon
Powdered sugar (optional)
Directions
Preheat oven to 400°F. Lightly spray cookie sheets with nonstick cooking spray.
Mix cake mix, egg whites, milk, instant coffee, and cinnamon in medium bowl with spatula until well blended. Drop dough by rounded teaspoonfuls onto prepared cookie sheets.
Bake 5 minutes or until centers are set. Cool on cookie sheets 1 minute. Remove to wire racks; cool completely. Sprinkle with powdered sugar, if desired.
Note: Cooking time is based on cooking 2 dozen cookies at a time.
Nutrition Facts Per Serving: Calories: 103 calories, Carbohydrates: 17 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 203 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat.
ORANGE CRANBERRY BREAD
Recipe Yield: Yield: 1 loaf (18 slices)
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
View at https://diabeticgourmet.com/diabetic-recipes/orange-cranberry-bread
Ingredients
2 cups all-purpose flour
1/2 cup sugar
1/2 teaspoon baking flour
1/2 teaspoon salt
1 medium orange
2 teaspoons margarine, melted
1 large egg, beaten, or 1/4 cup egg substitute
1 teaspoon pure vanilla extract
1 cup fresh or frozen cranberries, coarsely chopped
1/2 cup chopped walnuts
Directions
Preheat the oven to 350 degrees F. Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.
Sift the flour, sugar, baking soda, and salt together in a large bowl.
Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.
Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.
Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.
If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.
Nutritional Information Per Serving: Calories: 108; Fat: 3 g; Sodium: 109 mg; Cholesterol: 12 mg; Protein: 2 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch, 1/2 Fat
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
HEARTY IRISH STEW
This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”
Source: American Institute for Cancer Research.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g
Friday, February 16, 2018
Thursday, February 15, 2018
Dessert!
There is a misconception that diabetics can't have anything snacky. Fortunately, that's not true. Here are six yummy desserts that are diabetic approved, including Cappuccino Cookies and Chocolate Filled Cake Roll. Enjoy!
CHOCOLATE SWIRL CHEESECAKE
Recipe Yield: Yield: 16 servings
This recipe begins, “New York-style cheesecake swirled with a rich chocolate mixture. Serve with fresh raspberries.”
View online: https://diabeticgourmet.com/diabetic-recipes/chocolate-swirl-cheesecake
Print version: https://diabeticgourmet.com/diabetic-recipes/chocolate-swirl-cheesecake/print/
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; Fat: 11 g; Sodium: 235 mg; Cholesterol: 57 mg; Protein: 7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 milk, 2 fat
COCONUT CUSTARD PIE
This recipe begins, “A baked custard pie with less carbs and calories.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Print version: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie/print/
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
** For added coconut flavor use the optional coconut extract.
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; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
HAZELNUT BISCOTTI
This recipe begins, “A combination of chopped hazelnuts and hazelnut syrup is used to make these scrumptious biscotti. They’ll keep fresh for 5 days making them ideal gifts during the holidays.”
Recipe Yield: Yield: 48 servings
Serving size: 1 biscotti
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/hazelnut-biscotti.
Ingredients
1/2 cup chopped hazelnuts
1/2 cup canola oil
2/3 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons white granulated sugar
2 eggs
3 tablespoons sugar free hazelnut syrup
2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/3 cup nonfat dry milk
2 tablespoons Mini Chocolate Chips, melted (optional)
Directions
Preheat oven to 350 degrees F. Spray a cookie sheet or jellyroll pan with baking spray and set aside.
Spread hazelnuts in a shallow pan and toast in preheated 350 degrees F oven for 7-10 minutes. Remove hazelnuts from the oven and cool.
Mix the oil, Splenda Granulated Sweetener and sugar together in a large mixing bowl. Add eggs, one at a time, mixing well after each addition. Add hazelnut syrup and mix well. Set aside.
Mix flour, baking powder, baking soda, and nonfat dry milk in a medium mixing bowl.
Pour the flour mixture into the oil and egg mixture and stir until blended. Add hazelnuts and mix until just blended. Refrigerate dough 1 hour or until stiff.
Divide dough in half. Roll each half into a log approximately 3 1/2 inches wide by 12 inches long. Place the logs on the prepared sheet 2 inches apart.
Bake in a preheated 350 degrees F oven for 20-25 minutes.
Remove from oven and cool for 5 minutes. Cut the loaves with a sharp knife into 48 slices, approximately 1/2 inch wide. Cool completely.
If desired, lay slices on their sides and drizzle with melted chocolate chips.
Store in airtight containers. Cookies will stay fresh up to 5 days.
Nutritional Information Per Serving: Calories: 60; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 30 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 6 g; Sugars: 2 g
LEMON POUND CAKE
This recipe begins, “This sugar-free pound cake is easy to make because it uses a reduced-fat baking mix as the base. Lemon yogurt, juice and grated lemon peel provide rich flavor. This is sure to become a favorite with frequent requests.”
Recipe Yield: 16 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/lemon-pound-cake
Ingredients
Cooking spray
2-1/2 cups reduced-fat baking mix (Bisquick)
48 packets Equal sweetener*
2 tablespoons cornstarch
4 teaspoons grated lemon peel
1 cup lite lemon flavored nonfat yogurt
6 tablespoons butter, melted
2 eggs
2 tablespoons fresh lemon juice
2 tablespoons 2% milk
1 teaspoon vanilla extract
1/2 teaspoon almond extract
*Substitute 2 cups Equal Spoonful for the packets.
Directions
Preheat oven to 350F.
Spray a 9 cup Bundt cake pan OR a 9 x 5-inch loaf pan with cooking spray; set aside.
Combine baking mix, Equal, cornstarch and lemon peel.
Mix in yogurt, melted butter, eggs, lemon juice, milk and flavorings until blended.
Spoon mixture into prepared pan.
Bake 40 to 45 minutes or until wooden pick inserted near center comes out clean.
Let cake cool in pan 5 minutes.
Remove and cool completely on wire rack.
Nutritional Information Per Serving: Calories: 137; Fat: 6 g; Sodium: 258 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fat; 1 Starch
CAPPUCCINO COOKIES
Yield: about 4 dozen cookies. Serving size: 2 cookies.
To view this online, go to https://www.diabetesselfmanagement.com/recipes/desserts-sweets/cappuccino-cookies/?utm_source=et&utm_medium=weekly&utm_campaign=2018-01-10
Ingredients
1 package (about 18 ounces) devil's food cake mix
8 egg whites
3/4 cup fat-free (skim) milk
1 tablespoon instant coffee granules
1 teaspoon ground cinnamon
Powdered sugar (optional)
Directions
Preheat oven to 400°F. Lightly spray cookie sheets with nonstick cooking spray.
Mix cake mix, egg whites, milk, instant coffee, and cinnamon in medium bowl with spatula until well blended. Drop dough by rounded teaspoonfuls onto prepared cookie sheets.
Bake 5 minutes or until centers are set. Cool on cookie sheets 1 minute. Remove to wire racks; cool completely. Sprinkle with powdered sugar, if desired.
Note: Cooking time is based on cooking 2 dozen cookies at a time.
Nutrition Facts Per Serving: Calories: 103 calories, Carbohydrates: 17 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 203 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat.
CHOCOLATE FILLED CAKE ROLL
Recipe Yield: 12 one-inch slice servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-filled-cake-roll
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with aluminum foil.
Loosen edges of cake; unmold on foil.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions.
Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
CHOCOLATE SWIRL CHEESECAKE
Recipe Yield: Yield: 16 servings
This recipe begins, “New York-style cheesecake swirled with a rich chocolate mixture. Serve with fresh raspberries.”
View online: https://diabeticgourmet.com/diabetic-recipes/chocolate-swirl-cheesecake
Print version: https://diabeticgourmet.com/diabetic-recipes/chocolate-swirl-cheesecake/print/
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; Fat: 11 g; Sodium: 235 mg; Cholesterol: 57 mg; Protein: 7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 milk, 2 fat
COCONUT CUSTARD PIE
This recipe begins, “A baked custard pie with less carbs and calories.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Print version: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie/print/
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
** For added coconut flavor use the optional coconut extract.
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; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
HAZELNUT BISCOTTI
This recipe begins, “A combination of chopped hazelnuts and hazelnut syrup is used to make these scrumptious biscotti. They’ll keep fresh for 5 days making them ideal gifts during the holidays.”
Recipe Yield: Yield: 48 servings
Serving size: 1 biscotti
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/hazelnut-biscotti.
Ingredients
1/2 cup chopped hazelnuts
1/2 cup canola oil
2/3 cup Splenda No Calorie Sweetener, Granulated
3 tablespoons white granulated sugar
2 eggs
3 tablespoons sugar free hazelnut syrup
2 cups all-purpose flour
3/4 teaspoon baking powder
1/2 teaspoon baking soda
1/3 cup nonfat dry milk
2 tablespoons Mini Chocolate Chips, melted (optional)
Directions
Preheat oven to 350 degrees F. Spray a cookie sheet or jellyroll pan with baking spray and set aside.
Spread hazelnuts in a shallow pan and toast in preheated 350 degrees F oven for 7-10 minutes. Remove hazelnuts from the oven and cool.
Mix the oil, Splenda Granulated Sweetener and sugar together in a large mixing bowl. Add eggs, one at a time, mixing well after each addition. Add hazelnut syrup and mix well. Set aside.
Mix flour, baking powder, baking soda, and nonfat dry milk in a medium mixing bowl.
Pour the flour mixture into the oil and egg mixture and stir until blended. Add hazelnuts and mix until just blended. Refrigerate dough 1 hour or until stiff.
Divide dough in half. Roll each half into a log approximately 3 1/2 inches wide by 12 inches long. Place the logs on the prepared sheet 2 inches apart.
Bake in a preheated 350 degrees F oven for 20-25 minutes.
Remove from oven and cool for 5 minutes. Cut the loaves with a sharp knife into 48 slices, approximately 1/2 inch wide. Cool completely.
If desired, lay slices on their sides and drizzle with melted chocolate chips.
Store in airtight containers. Cookies will stay fresh up to 5 days.
Nutritional Information Per Serving: Calories: 60; Fat: 3.5 g; Saturated Fat: 2 g; Sodium: 30 mg; Cholesterol: 10 mg; Protein: 1 g; Carbohydrates: 6 g; Sugars: 2 g
LEMON POUND CAKE
This recipe begins, “This sugar-free pound cake is easy to make because it uses a reduced-fat baking mix as the base. Lemon yogurt, juice and grated lemon peel provide rich flavor. This is sure to become a favorite with frequent requests.”
Recipe Yield: 16 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/lemon-pound-cake
Ingredients
Cooking spray
2-1/2 cups reduced-fat baking mix (Bisquick)
48 packets Equal sweetener*
2 tablespoons cornstarch
4 teaspoons grated lemon peel
1 cup lite lemon flavored nonfat yogurt
6 tablespoons butter, melted
2 eggs
2 tablespoons fresh lemon juice
2 tablespoons 2% milk
1 teaspoon vanilla extract
1/2 teaspoon almond extract
*Substitute 2 cups Equal Spoonful for the packets.
Directions
Preheat oven to 350F.
Spray a 9 cup Bundt cake pan OR a 9 x 5-inch loaf pan with cooking spray; set aside.
Combine baking mix, Equal, cornstarch and lemon peel.
Mix in yogurt, melted butter, eggs, lemon juice, milk and flavorings until blended.
Spoon mixture into prepared pan.
Bake 40 to 45 minutes or until wooden pick inserted near center comes out clean.
Let cake cool in pan 5 minutes.
Remove and cool completely on wire rack.
Nutritional Information Per Serving: Calories: 137; Fat: 6 g; Sodium: 258 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Fat; 1 Starch
CAPPUCCINO COOKIES
Yield: about 4 dozen cookies. Serving size: 2 cookies.
To view this online, go to https://www.diabetesselfmanagement.com/recipes/desserts-sweets/cappuccino-cookies/?utm_source=et&utm_medium=weekly&utm_campaign=2018-01-10
Ingredients
1 package (about 18 ounces) devil's food cake mix
8 egg whites
3/4 cup fat-free (skim) milk
1 tablespoon instant coffee granules
1 teaspoon ground cinnamon
Powdered sugar (optional)
Directions
Preheat oven to 400°F. Lightly spray cookie sheets with nonstick cooking spray.
Mix cake mix, egg whites, milk, instant coffee, and cinnamon in medium bowl with spatula until well blended. Drop dough by rounded teaspoonfuls onto prepared cookie sheets.
Bake 5 minutes or until centers are set. Cool on cookie sheets 1 minute. Remove to wire racks; cool completely. Sprinkle with powdered sugar, if desired.
Note: Cooking time is based on cooking 2 dozen cookies at a time.
Nutrition Facts Per Serving: Calories: 103 calories, Carbohydrates: 17 g, Protein: 3 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 1 mg, Sodium: 203 mg, Fiber: 1 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat.
CHOCOLATE FILLED CAKE ROLL
Recipe Yield: 12 one-inch slice servings
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-filled-cake-roll
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with aluminum foil.
Loosen edges of cake; unmold on foil.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions.
Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
Wednesday, February 14, 2018
Wednesday Recipes
Here are today's six yummy recipes to help you through the day, including Turkey Spinach and Apple Wrap and Chocolate Cream Pie. Enjoy!
CHICKEN AND ALMOND STEW
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew.
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
CHOCOLATE CREAM PIE
Source: Equal®
Serves: 8
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-cream-pie
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.
Notes:
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!
Nutritional Information Per Serving: Calories: 235; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Protein: 7 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 milk, 1 starch, 2 fat
TURKEY, SPINACH AND APPLE WRAP
Recipe Yield: Makes two wraps, or 2 servings
Source: AICR
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-spinach-and-apple-wrap.
Ingredients
1 Tbsp. reduced-fat mayonnaise
2 tsp. honey mustard
2 whole-wheat lavash wraps or flour tortillas
2 cups (washed and dried) baby spinach leaves, loosely packed, or two large leaves of a soft leafy green lettuce
4 thin slices turkey breast (4 ounces)
1/4 Granny Smith apple, sliced paper-thin
Directions
Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture. Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey. Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side. Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving. When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.
Nutritional Information Per Serving: Calories: 234; Fat: 7 g; Sodium: 294 mg; Protein: 20 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Bread/Starch, 2 Vegetable, 1 Fruit, 1-1/2 Fat
BUTTERNUT SQUASH WITH APPLES, CRANBERRIES, AND WALNUTS
Yield: 4 servings. Serving size: 3/4 cup.
This is from Diabetes Self-Management.
To view this online, click here.
Ingredients
2 teaspoons butter
3 cups cubed (about 1/2 inch) peeled butternut squash
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup water
1 cup cubed (about 1/2 inch) peeled Granny Smith apple
2 tablespoons dried cranberries
2 tablespoons chopped walnuts
Directions
Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.
Nutrition Facts Per Serving: Calories: 129 calories, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
SWEET POTATO PIE
This recipe begins, “Here's a nice dessert for the holidays with less carbs than a typical version.”
Recipe Yield: 8 servings
From Diabetic Gourmet
Ingredients
3 tbsp margarine
1/4 tsp cinnamon
1/4 cup sugar
3 large sweet potatoes, cooked, mash
1/4 tsp salt
1 cup skim milk
1 egg yolk
3 egg whites, beaten stiff
3 tbsp lemon juice
1 (9-inch) unbaked pie shell
1 tsp lemon peel
Directions
Use about 1-1/2 pounds sweet potatoes.
Heat oven to 350F.
Beat together margarine, sugar, and salt. Add egg yolk, lemon juice, lemon peel and cinnamon.
Stir in sweet potatoes and milk. Mix well.
Fold in egg whites; pour into pie shell.
Bake for 40 to 50 minutes or until knife inserted in center comes out clean.
To reduce saturated fat, use a homemade pie shell made with vegetable oil.
Nutritional Information Per Serving: Calories: 263; Fat: 13 g; Sodium: 296 mg; Protein: 6 g; Carbohydrates: 32 g
BOMBAY CHICKEN
Recipe Yield: Prep Time: 15 Minutes; Servings: 5; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/bombay-chicken
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 Medium-Fat Meat
CHICKEN AND ALMOND STEW
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew.
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
CHOCOLATE CREAM PIE
Source: Equal®
Serves: 8
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-cream-pie
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.
Notes:
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!
Nutritional Information Per Serving: Calories: 235; Fat: 10 g; Sodium: 463 mg; Cholesterol: 66 mg; Protein: 7 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 milk, 1 starch, 2 fat
TURKEY, SPINACH AND APPLE WRAP
Recipe Yield: Makes two wraps, or 2 servings
Source: AICR
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-spinach-and-apple-wrap.
Ingredients
1 Tbsp. reduced-fat mayonnaise
2 tsp. honey mustard
2 whole-wheat lavash wraps or flour tortillas
2 cups (washed and dried) baby spinach leaves, loosely packed, or two large leaves of a soft leafy green lettuce
4 thin slices turkey breast (4 ounces)
1/4 Granny Smith apple, sliced paper-thin
Directions
Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture. Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey. Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side. Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving. When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.
Nutritional Information Per Serving: Calories: 234; Fat: 7 g; Sodium: 294 mg; Protein: 20 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Bread/Starch, 2 Vegetable, 1 Fruit, 1-1/2 Fat
BUTTERNUT SQUASH WITH APPLES, CRANBERRIES, AND WALNUTS
Yield: 4 servings. Serving size: 3/4 cup.
This is from Diabetes Self-Management.
To view this online, click here.
Ingredients
2 teaspoons butter
3 cups cubed (about 1/2 inch) peeled butternut squash
1 tablespoon packed brown sugar
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
1/8 teaspoon black pepper
1 cup water
1 cup cubed (about 1/2 inch) peeled Granny Smith apple
2 tablespoons dried cranberries
2 tablespoons chopped walnuts
Directions
Melt butter in large skillet coated with nonstick cooking spray over medium heat. Add squash; mix to lightly coat with butter. Add brown sugar, cinnamon, salt, and pepper; mix with large spoon. Add water; cover, bring to a simmer. Reduce heat and simmer 10 minutes. Add apple and cranberries; mix to combine. Cover and simmer 10 minutes or until squash is tender. Add walnuts; mix gently.
Nutrition Facts Per Serving: Calories: 129 calories, Carbohydrates: 23 g, Protein: 2 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 170 mg, Fiber: 3 g
Exchanges per serving: 1 1/2 Bread/Starch, 1/2 Fat.
SWEET POTATO PIE
This recipe begins, “Here's a nice dessert for the holidays with less carbs than a typical version.”
Recipe Yield: 8 servings
From Diabetic Gourmet
Ingredients
3 tbsp margarine
1/4 tsp cinnamon
1/4 cup sugar
3 large sweet potatoes, cooked, mash
1/4 tsp salt
1 cup skim milk
1 egg yolk
3 egg whites, beaten stiff
3 tbsp lemon juice
1 (9-inch) unbaked pie shell
1 tsp lemon peel
Directions
Use about 1-1/2 pounds sweet potatoes.
Heat oven to 350F.
Beat together margarine, sugar, and salt. Add egg yolk, lemon juice, lemon peel and cinnamon.
Stir in sweet potatoes and milk. Mix well.
Fold in egg whites; pour into pie shell.
Bake for 40 to 50 minutes or until knife inserted in center comes out clean.
To reduce saturated fat, use a homemade pie shell made with vegetable oil.
Nutritional Information Per Serving: Calories: 263; Fat: 13 g; Sodium: 296 mg; Protein: 6 g; Carbohydrates: 32 g
BOMBAY CHICKEN
Recipe Yield: Prep Time: 15 Minutes; Servings: 5; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/bombay-chicken
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 Medium-Fat Meat
Tuesday, February 13, 2018
Tuesday Recipes
Here are today's six recipes to help you through the day, including Coconut Custard Pie and Hearty Irish Stew. Enjoy!
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. Use a refrigerated pie crust for added ease in preparation.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/country-peach-tart
Print version: https://diabeticgourmet.com/diabetic-recipes/country-peach-tart/print/
Ingredients
Pastry for single-crust 9-inch pie
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; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 23 grams
Diabetic Exchanges: 1/2 fruit, 1 starch, 1 fat
CHICKEN PAILLARDS WITH PORCINI-CIDER SAUCE
Recipe Yield: Yield: 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/chicken-paillards-with-porcini-cider-sauce
Print version: https://diabeticgourmet.com/diabetic-recipes/chicken-paillards-with-porcini-cider-sauce/print/
Ingredients
4 chicken breast halves, boneless and skinless, pounded thin
2 tablespoons flour
1/2 teaspoons salt
1/4 teaspoons freshly ground black pepper
2 tablespoons plus 1 teaspoon olive oil, divided
1 shallot, minced
2 tablespoons balsamic vinegar
2 ounces dried porcini mushrooms, reconstituted in 1 cup boiling water
1/4 cup apple cider
1 tablespoon fresh thyme leaves, minced, plus more for garnish
Directions
Preheat oven 200 degrees F.
Place flour in a shallow bowl; season with salt and pepper.
Dredge each chicken paillard in flour, shaking off excess.
Strain reconstituted porcinis, saving liquid. Chop porcinis and set aside.
In a large skillet, heat 2 tablespoons oil over medium-high heat.
Add chicken and cook until golden brown, about 4 to 5 minutes per side.
Transfer to an ovenproof plate and keep warm in the oven.
Add remaining teaspoon of oil to the pan over medium heat, add shallots and cook 1 to 2 minutes.
Turn heat to high and add the balsamic vinegar, porcini liquid and apple cider. Stir to incorporate any browned bits in the pan and bring to a boil.
Once boiling, reduce to a simmer over medium-low heat and add mushrooms and thyme leaves to sauce. Allow to simmer until sauce has reduced and thickened slightly, about 5 minutes.
To serve, place one chicken paillard on each plate and top with some of the porcini-cider sauce. Garnish with additional thyme sprigs before serving.
Nutritional Information Per Serving: Calories: 340: Fat: 12 g; Saturated Fat: 2.5 g; Fiber: 3 g; Protein: 39 g; Carbohydrates: 15 g
COCONUT CUSTARD PIE
This recipe begins, “A baked custard pie with less carbs and calories.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Print version: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie/print/
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
** For added coconut flavor use the optional coconut extract.
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; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
MUSHROOM & CHICKEN SKILLET
This is fromDiabetes Self-Management and can be viewed online here.
Yield: 4 servings. Serving size: 1 1/2 cups.
Ingredients
1 pound boneless skinless chicken breasts, cut into bite-size pieces
1 can (about 14 ounces) fat-free chicken broth
1/4 cup hot water
1/2 teaspoon dried thyme
2 cups uncooked instant rice
8 ounces mushrooms, thinly sliced
1 can (10 3/4 ounces) 98% fat-free cream of celery soup, undiluted
Chopped fresh parsley
Directions
Cook chicken in broth and water in 12-inch nonstick skillet until mixture comes to a full boil. Stir in thyme and rice. Place mushrooms on top. (Do not stir mushrooms into rice.) Cover skillet; turn off heat and let stand 5 minutes.
Stir in soup; cook over low heat 5 minutes or until heated through. Sprinkle with parsley.
Tip: Serve with mixed greens salad and sliced fresh strawberries.
Nutrition Facts Per Serving: Calories: 277 calories, Carbohydrates: 28 g, Protein: 32 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 67 mg, Sodium: 774 mg, Fiber: 2 g
Exchanges per serving: 2 Bread/Starch, 3 Meat.
APRICOT OATMEAL BARS
This recipe begins, “Easy-to-make bar cookies will soon become a favorite. Oats add crunch and apricot spreadable fruit gives this cookie a rich fruit flavor.”
Recipe Yield: Serves: 16
https://diabeticgourmet.com/diabetic-recipes/apricot-oatmeal-bars
Ingredients
1-1/4 cups all-purpose flour
3/4 cup quick or old-fashioned oats, uncooked
1/2 cup Equal Spoonful or Granulated *
1/2 teaspoon ground cinnamon
1/4 teaspoon baking powder
1/8 teaspoon salt
1/2 cup cold stick butter
2 tablespoons water
1 teaspoon vanilla
3/4 cup apricot or peach spreadable fruit
* May substitute 12 packets Equal sweetener
Directions
Combine flour, oats, Equal®, cinnamon, baking powder and salt. Cut in butter with a pastry blender until mixture is very fine in texture and begins to stick together slightly. Stir in water and vanilla until well blended.
Reserve 3/4 cup flour mixture. Press remaining mixture firmly and evenly onto bottom of lightly sprayed 8-inch square baking pan. Bake in preheated 375F oven 12 to 15 minutes or until mixture is lightly browned at edge.
Remove from oven and spread with fruit. Sprinkle with reserved flour mixture, pressing gently into fruit. Bake an additional 20 to 25 minutes or until flour mixture is lightly browned on top. Cool completely on wire rack. Cut into squares.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 108; Fat: 6 g; Sodium: 27 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 14 g
Diabetic Exchanges: 1-1/2 starch, 1 fat
HEARTY IRISH STEW
This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”
Source: American Institute for Cancer Research.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g
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. Use a refrigerated pie crust for added ease in preparation.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/country-peach-tart
Print version: https://diabeticgourmet.com/diabetic-recipes/country-peach-tart/print/
Ingredients
Pastry for single-crust 9-inch pie
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; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 23 grams
Diabetic Exchanges: 1/2 fruit, 1 starch, 1 fat
CHICKEN PAILLARDS WITH PORCINI-CIDER SAUCE
Recipe Yield: Yield: 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/chicken-paillards-with-porcini-cider-sauce
Print version: https://diabeticgourmet.com/diabetic-recipes/chicken-paillards-with-porcini-cider-sauce/print/
Ingredients
4 chicken breast halves, boneless and skinless, pounded thin
2 tablespoons flour
1/2 teaspoons salt
1/4 teaspoons freshly ground black pepper
2 tablespoons plus 1 teaspoon olive oil, divided
1 shallot, minced
2 tablespoons balsamic vinegar
2 ounces dried porcini mushrooms, reconstituted in 1 cup boiling water
1/4 cup apple cider
1 tablespoon fresh thyme leaves, minced, plus more for garnish
Directions
Preheat oven 200 degrees F.
Place flour in a shallow bowl; season with salt and pepper.
Dredge each chicken paillard in flour, shaking off excess.
Strain reconstituted porcinis, saving liquid. Chop porcinis and set aside.
In a large skillet, heat 2 tablespoons oil over medium-high heat.
Add chicken and cook until golden brown, about 4 to 5 minutes per side.
Transfer to an ovenproof plate and keep warm in the oven.
Add remaining teaspoon of oil to the pan over medium heat, add shallots and cook 1 to 2 minutes.
Turn heat to high and add the balsamic vinegar, porcini liquid and apple cider. Stir to incorporate any browned bits in the pan and bring to a boil.
Once boiling, reduce to a simmer over medium-low heat and add mushrooms and thyme leaves to sauce. Allow to simmer until sauce has reduced and thickened slightly, about 5 minutes.
To serve, place one chicken paillard on each plate and top with some of the porcini-cider sauce. Garnish with additional thyme sprigs before serving.
Nutritional Information Per Serving: Calories: 340: Fat: 12 g; Saturated Fat: 2.5 g; Fiber: 3 g; Protein: 39 g; Carbohydrates: 15 g
COCONUT CUSTARD PIE
This recipe begins, “A baked custard pie with less carbs and calories.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie
Print version: https://diabeticgourmet.com/diabetic-recipes/coconut-custard-pie/print/
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
** For added coconut flavor use the optional coconut extract.
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; Fat: 11 g; Sodium: 301 mg; Cholesterol: 115 mg; Protein: 6 g; Carbohydrates: 19 g
Diabetic Exchanges: 1/2 milk, 1/2 starch, 2 fat
MUSHROOM & CHICKEN SKILLET
This is fromDiabetes Self-Management and can be viewed online here.
Yield: 4 servings. Serving size: 1 1/2 cups.
Ingredients
1 pound boneless skinless chicken breasts, cut into bite-size pieces
1 can (about 14 ounces) fat-free chicken broth
1/4 cup hot water
1/2 teaspoon dried thyme
2 cups uncooked instant rice
8 ounces mushrooms, thinly sliced
1 can (10 3/4 ounces) 98% fat-free cream of celery soup, undiluted
Chopped fresh parsley
Directions
Cook chicken in broth and water in 12-inch nonstick skillet until mixture comes to a full boil. Stir in thyme and rice. Place mushrooms on top. (Do not stir mushrooms into rice.) Cover skillet; turn off heat and let stand 5 minutes.
Stir in soup; cook over low heat 5 minutes or until heated through. Sprinkle with parsley.
Tip: Serve with mixed greens salad and sliced fresh strawberries.
Nutrition Facts Per Serving: Calories: 277 calories, Carbohydrates: 28 g, Protein: 32 g, Fat: 4 g, Saturated Fat: 1 g, Cholesterol: 67 mg, Sodium: 774 mg, Fiber: 2 g
Exchanges per serving: 2 Bread/Starch, 3 Meat.
APRICOT OATMEAL BARS
This recipe begins, “Easy-to-make bar cookies will soon become a favorite. Oats add crunch and apricot spreadable fruit gives this cookie a rich fruit flavor.”
Recipe Yield: Serves: 16
https://diabeticgourmet.com/diabetic-recipes/apricot-oatmeal-bars
Ingredients
1-1/4 cups all-purpose flour
3/4 cup quick or old-fashioned oats, uncooked
1/2 cup Equal Spoonful or Granulated *
1/2 teaspoon ground cinnamon
1/4 teaspoon baking powder
1/8 teaspoon salt
1/2 cup cold stick butter
2 tablespoons water
1 teaspoon vanilla
3/4 cup apricot or peach spreadable fruit
* May substitute 12 packets Equal sweetener
Directions
Combine flour, oats, Equal®, cinnamon, baking powder and salt. Cut in butter with a pastry blender until mixture is very fine in texture and begins to stick together slightly. Stir in water and vanilla until well blended.
Reserve 3/4 cup flour mixture. Press remaining mixture firmly and evenly onto bottom of lightly sprayed 8-inch square baking pan. Bake in preheated 375F oven 12 to 15 minutes or until mixture is lightly browned at edge.
Remove from oven and spread with fruit. Sprinkle with reserved flour mixture, pressing gently into fruit. Bake an additional 20 to 25 minutes or until flour mixture is lightly browned on top. Cool completely on wire rack. Cut into squares.
Store in airtight containers at room temperature.
Nutritional Information Per Serving: Calories: 108; Fat: 6 g; Sodium: 27 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 14 g
Diabetic Exchanges: 1-1/2 starch, 1 fat
HEARTY IRISH STEW
This recipe begins, “Turn your St. Patrick’s Day party’s food and drinks into true Irish dining with this delicious, hearty American Irish Stew. It includes beef, onion, carrots, parsnips and potatoes for a Irish-inspired meal to satisfy all of your hungry guests. A great alternative to corned beef for St. Paddy’s Day.”
Source: American Institute for Cancer Research.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/hearty-irish-stew
Ingredients
1 tablespoon extra-virgin olive oil
1-1/4 pounds beef, top round, cut into 3/4-inch pieces
3 cloves garlic, minced
salt, to taste
pepper, to taste
1 medium onion, coarsely chopped
3 medium carrots, peeled and cut into 3/4-inch pieces
2 medium parsnips, cut into large chunks (optional)
3 cups low-fat, reduced-sodium beef broth
4 medium russet potatoes, peeled and cut into large chunks
1 tablespoon chopped fresh rosemary
1 leek, coarsely chopped
2 tablespoons chopped fresh parsley
Directions
In large pot over medium-high heat, heat oil. Add beef and garlic. Cook, gently stirring until meat is evenly browned. Season with salt and pepper.
Add onion, carrots and parsnips. Cook 3-4 minutes. Stir in broth and bring to a boil. Reduce heat to low and simmer about 75 minutes, or until meat is tender.
Stir in potatoes and simmer another 30 minutes. Add rosemary and leeks. Continue to simmer, uncovered, until potatoes are tender. To avoid potatoes falling apart, do not overcook.
Serve hot and garnish with parsley, if desired.
Nutritional Information Per Serving: Calories: 370; Fat: 8 g; Saturated Fat: 2 g; Fiber: 6 g; Sodium: 427 mg; Carbohydrates: 43 g
Monday, February 12, 2018
Meatless Monday
It's time for another Meatless Monday. Here are six yummy diabetic vegetarian recipes to help you through the day, including Mediterranean Chili and Almond Rice. Enjoy!
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
This recipe begins, “It's a taste explosion! Treat yourself and your family to something different for dinner with this seasonal twist on an Mexican classic.”
Recipe Yield: 8 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees.
Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate.
Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly.
Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft.
Uncover and serve garnished with cilantro.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
CHOCOLATE-CHUNCK BANANA NUT BREAD
Recipe Yield: Serves: 18
Serving Size: 1 (1/2 inch) slice
View this at https://diabeticgourmet.com/diabetic-recipes/chocolate-chunk-banana-nut-bread
Ingredients
2 cups all-purpose flour
1 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
6 (1 ounce) squares Bakers* Semi-Sweet Baking Chocolate
2 eggs
1 cup mashed ripe bananas
1/3 cup oil
1/4 cup milk
1/2 cup chopped walnuts
Directions
Preheat oven to 350 degrees F.
Grease 9x5-inch loaf pan. Set aside.
Combine flour, Splenda Granulated Sweetener, baking powder, baking soda, and salt in a large bowl. Set aside. Coarsely chop baking chocolate bars.
Mix eggs, bananas, oil, and milk in a large bowl until well blended. Add dry ingredients; stir until just moistened. Stir in chopped chocolate and walnuts.
Pour into greased loaf pan.
Bake for 45 minutes or until toothpick inserted in center comes out clean.
Cool 10 minutes. Remove from pan; cool completely on wire rack.
Nutritional Information Per Serving: Calories: 180; Fat: 10 g; Saturated Fat: 2.5 g; Fiber: 2 g; Sodium: 105 mg; Cholesterol: 25 mg; Protein: 4 g; Carbohydrates: 21 g
STRAWBERRY SPINACH SALAD WITH BUTTERMILK DRESSING
Recipe Yield: Makes 8 servings
Source: Jennie-O
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/strawberry-spinach-salad-with-buttermilk-dressing
Ingredients
2 cups sliced strawberries, divided
4 ounces cream cheese, cut into small cubes and divided
1/3 cup buttermilk
6 cups fresh spinach
1 small red onion, cut into thin rings
Directions
In blender container, combine 3/4 cup strawberries, cream cheese and buttermilk; process until smooth.
In large salad bowl, toss together spinach, onion and remaining 1-1/4 cups strawberries. Serve with dressing.
Notes:
Creamy buttermilk dressing pairs well with juicy, fresh strawberries and crisp spinach. A great choice for lunch or brunch.
Nutritional Information Per Serving: Calories: 70; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 70 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 6 g; Sugars: 3 g
SAUTEED SPINACH WITH GARLIC
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat
MEDITERRANEAN CHILI
Yield: 5 servings. Serving size: 1 cup per serving.
To view this online, click https://www.diabetesselfmanagement.com/recipes/soups-stews/mediterranean-chili/?utm_source=eutm_source=et&utm_medium=weekly&utm_campaign=2018-01-10
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 bell peppers, coarsely chopped (1 green and 1 yellow)
4 cloves garlic, minced
1 can (16 ounces) no-salt-added chickpeas, drained
1 can (14 1/2 ounces) no-salt-added stewed tomatoes, undrained
1 cup low-sodium vegetable juice
1/4 teaspoon crushed red pepper flakes
1/2 cup (2 ounces) crumbled reduced-fat feta cheese
1/4 cup chopped fresh basil
Directions
Heat oil in large saucepan over medium heat. Add onion; cook 5 minutes, stirring occasionally. Add bell peppers and garlic; cook 5 minutes, stirring occasionally.
Stir in chickpeas, tomatoes with their juices, vegetable juice, and red pepper flakes; bring to a boil over high heat. Reduce heat to low; simmer, uncovered, 12 minutes or until vegetables are tender.
Ladle into shallow bowls; top with feta cheese and basil.
Nutrition Facts Per Serving: Calories: 185 calories, Carbohydrates: 30 g, Protein: 9 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 4 mg, Sodium: 340 mg, Fiber: 8 g
Exchanges per serving: 2 Bread/Starch, 1 Fat.
ALMOND RICE
Prep Time: 5 Minutes; Servings: 6; Difficulty Level: 1
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-rice
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; Fat: 2.3 g; Sodium: 185 mg; Protein: 2.9 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch; 1/2 Fat
BUTTERNUT SQUASH ENCHILADAS WITH SALSA VERDE
This recipe begins, “It's a taste explosion! Treat yourself and your family to something different for dinner with this seasonal twist on an Mexican classic.”
Recipe Yield: 8 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/butternut-squash-enchiladas-with-salsa-verde.
Ingredients
1 package (16 oz.) diced peeled butternut squash, or 1 1/4 lb. squash, seeded, peeled and diced
Canola oil spray
1 can (15.5 oz.) pinto beans, rinsed and drained
3/4 cup (3 oz.) crumbled reduced-fat feta cheese, divided
8 large (about 7-inch) corn tortillas
1 jar (16 oz.) salsa verde
Salt and freshly ground black pepper, to taste
1/4 cup chopped fresh cilantro leaves, for garnish (optional)
Directions
Place squash in medium saucepan. Add 1 cup water. Cover pot tightly, and place over medium-high heat. Cook until squash is tender but not mushy, 12-15 minutes, depending on size of cubes. Drain squash, and set aside.
Meanwhile, preheat oven to 350 degrees.
Select a baking dish just large enough to hold the eight tortillas, folded over and slightly overlapping, so that they fit snuggly in the dish. (You may want to "test" and see if the baking dish is the proper size by arranging unfilled, folded tortillas in it, as they would be once filled and ready to bake.) using the canola oil spray, lightly coat the interior of the baking dish and set aside.
Place beans in mixing bowl. Using fork, partially mash beans. Add squash and blend, leaving mixture coarsely mashed, with some beans still whole. Mix in 1/2 cup of the cheese. Season filling to taste with salt and pepper.
Coat a tortilla on both sides with cooking spray. Lay it on a plate.
Spoon 3/4 cup of filling on one half of the tortilla. Fold tortilla in half over filling. Set it at one end of the baking dish. Repeat, placing filled tortillas so they overlap, filling baking dish tightly.
Pour pureed sauce over assembled enchiladas. Sprinkle remaining cheese over sauce. Cover pan with foil.
Bake enchiladas about 30 minutes, until they are heated through and tortillas are soft.
Uncover and serve garnished with cilantro.
Nutritional Information Per Serving: Calories: 180; Fat: 2 g; Saturated Fat: 1 g; Sodium: 479 mg; Protein: 8 g; Carbohydrates: 33 g
CHOCOLATE-CHUNCK BANANA NUT BREAD
Recipe Yield: Serves: 18
Serving Size: 1 (1/2 inch) slice
View this at https://diabeticgourmet.com/diabetic-recipes/chocolate-chunk-banana-nut-bread
Ingredients
2 cups all-purpose flour
1 cup Splenda No Calorie Sweetener, Granulated
2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
6 (1 ounce) squares Bakers* Semi-Sweet Baking Chocolate
2 eggs
1 cup mashed ripe bananas
1/3 cup oil
1/4 cup milk
1/2 cup chopped walnuts
Directions
Preheat oven to 350 degrees F.
Grease 9x5-inch loaf pan. Set aside.
Combine flour, Splenda Granulated Sweetener, baking powder, baking soda, and salt in a large bowl. Set aside. Coarsely chop baking chocolate bars.
Mix eggs, bananas, oil, and milk in a large bowl until well blended. Add dry ingredients; stir until just moistened. Stir in chopped chocolate and walnuts.
Pour into greased loaf pan.
Bake for 45 minutes or until toothpick inserted in center comes out clean.
Cool 10 minutes. Remove from pan; cool completely on wire rack.
Nutritional Information Per Serving: Calories: 180; Fat: 10 g; Saturated Fat: 2.5 g; Fiber: 2 g; Sodium: 105 mg; Cholesterol: 25 mg; Protein: 4 g; Carbohydrates: 21 g
STRAWBERRY SPINACH SALAD WITH BUTTERMILK DRESSING
Recipe Yield: Makes 8 servings
Source: Jennie-O
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/strawberry-spinach-salad-with-buttermilk-dressing
Ingredients
2 cups sliced strawberries, divided
4 ounces cream cheese, cut into small cubes and divided
1/3 cup buttermilk
6 cups fresh spinach
1 small red onion, cut into thin rings
Directions
In blender container, combine 3/4 cup strawberries, cream cheese and buttermilk; process until smooth.
In large salad bowl, toss together spinach, onion and remaining 1-1/4 cups strawberries. Serve with dressing.
Notes:
Creamy buttermilk dressing pairs well with juicy, fresh strawberries and crisp spinach. A great choice for lunch or brunch.
Nutritional Information Per Serving: Calories: 70; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 70 mg; Cholesterol: 15 mg; Protein: 2 g; Carbohydrates: 6 g; Sugars: 3 g
SAUTEED SPINACH WITH GARLIC
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/sauteed-spinach-with-garlic
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times.
Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Fat: 7 g; Sodium: 94 mg; Protein: 3.9 g; Carbohydrates: 4 g
Diabetic Exchanges: 1 Vegetable; 1-1/2 Fat
MEDITERRANEAN CHILI
Yield: 5 servings. Serving size: 1 cup per serving.
To view this online, click https://www.diabetesselfmanagement.com/recipes/soups-stews/mediterranean-chili/?utm_source=eutm_source=et&utm_medium=weekly&utm_campaign=2018-01-10
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 bell peppers, coarsely chopped (1 green and 1 yellow)
4 cloves garlic, minced
1 can (16 ounces) no-salt-added chickpeas, drained
1 can (14 1/2 ounces) no-salt-added stewed tomatoes, undrained
1 cup low-sodium vegetable juice
1/4 teaspoon crushed red pepper flakes
1/2 cup (2 ounces) crumbled reduced-fat feta cheese
1/4 cup chopped fresh basil
Directions
Heat oil in large saucepan over medium heat. Add onion; cook 5 minutes, stirring occasionally. Add bell peppers and garlic; cook 5 minutes, stirring occasionally.
Stir in chickpeas, tomatoes with their juices, vegetable juice, and red pepper flakes; bring to a boil over high heat. Reduce heat to low; simmer, uncovered, 12 minutes or until vegetables are tender.
Ladle into shallow bowls; top with feta cheese and basil.
Nutrition Facts Per Serving: Calories: 185 calories, Carbohydrates: 30 g, Protein: 9 g, Fat: 5 g, Saturated Fat: 2 g, Cholesterol: 4 mg, Sodium: 340 mg, Fiber: 8 g
Exchanges per serving: 2 Bread/Starch, 1 Fat.
ALMOND RICE
Prep Time: 5 Minutes; Servings: 6; Difficulty Level: 1
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/almond-rice
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; Fat: 2.3 g; Sodium: 185 mg; Protein: 2.9 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Starch; 1/2 Fat
Friday, February 9, 2018
Friday Recipes
Here are six yummy recipes to help you through the weekend, including Bombay Chicken and Country Peach Tart. Enjoy!
BAKED EGG ROLLS
This recipe begins, “Serve the egg rolls as part of any get together where you want to offer an impressive and delicious appetizer. Don’t worry if your first egg roll doesn’t look perfect; you’ll master the easy technique after rolling a couple.”
Recipe Yield: Makes 16 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-egg-rolls
Print version: https://diabeticgourmet.com/diabetic-recipes/baked-egg-rolls/print/
Ingredients
1 cooked pork tenderloin, (1 pound), trimmed
Cooking spray
4 cups coleslaw mix
2 green onions, thinly sliced
1/2 cup fresh cilantro, chopped
3 tablespoons hoisin sauce
16 egg roll wrappers
Directions
Preheat the oven to 425 degrees F.
Spray a large baking pan with cooking spray.
Place the coleslaw mix and green onions in a medium microwave-safe bowl.
Cover with wax paper and microwave on high until softened, 5 minutes. Transfer to a plate and let cool slightly.
Finely chop the tenderloin. Combine tenderloin, coleslaw mixture, cilantro, and hoisin sauce in a large bowl and toss to mix well.
Working with one 1 egg roll wrapper at a time (keep the remaining wrappers covered to prevent drying), place the wrapper on a work surface with one corner pointing toward you. Brush edge of wrapper with water.
Spoon about 1/4 cup of the pork tenderloin mixture in the center of the wrapper. Fold the bottom corner of the wrapper over the filling. Fold in the sides and roll up.
Place the egg rolls seam side down on a plate and cover with damp paper towels to prevent drying. Repeat with the remaining wrappers and filling.
Arrange egg rolls in a single layer seam side down in the prepared baking pan. Lightly spray egg rolls with cooking spray. Bake until the bottoms are lightly browned, about 8 minutes. Turn the egg rolls and bake until tops are lightly browned, about 3 minutes longer. Serve hot or warm.
Nutritional Information Per Serving: Calories: 100; Fat: 1 g; Fiber: 1 g; Sodium: 200 mg; Cholesterol: 20 mg; Protein: 9 g; Carbohydrates: 14 g
CRUNCHY SNACK MIX
Recipe Yield: Makes 4 cups (8 servings)
Source: The New Family Cookbook for People with Diabetes
View online : https://diabeticgourmet.com/diabetic-recipes/crunchy-snack-mix
Print version: https://diabeticgourmet.com/diabetic-recipes/crunchy-snack-mix/print/
Ingredients
2 tablespoons margarine
1/2 teaspoon seasoned salt
2 teaspoons Worchestershire sauce
1 cup unsweetened oven-toasted rice cereal, such as Rice Chex or Crispix
1-1/2 cups unsweetened oven-toasted wheat cereal, such as Wheat Chex
1 cup (1 ounce, or about 90) thin pretzel sticks
1/2 cup (1 ounce, or about 32) reduced-fat tiny cheese crackers
Directions
Preheat the oven to 250 degrees F.
Melt the margarine in a shallow baking pan; stir in the salt and Worchestershire sauce.
Add the cereals, pretzels, and crackers.
Stir to coat the pieces with margarine.
Bake 45 minutes, stirring every 15 minutes.
Spread on paper towels to cool.
Store in an airtight container.
Nutritional Information Per Serving: Calories: 85; Fat: 2 g; Fiber: 1 g; Sodium: 301 mg; Protein: 2 g; Carbohydrates: 16 g; Sugars: 1 g
Diabetic Exchanges: 1 Starch
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
This can be viewed online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil
2 cloves garlic, crushed (used to flavor pan)
1 cup sliced mushrooms
1/2 pound cooked turkey breast, cubed
1 cup sliced roasted red peppers from jar
1/2 cup sliced green onions
1 cup frozen cut green beans, thawed
1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
2 tablespoons red wine vinegar
2 tablespoons prepared pesto
1 small head romaine lettuce, torn into small pieces
Directions
In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.
Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.
Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat
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. Use a refrigerated pie crust for added ease in preparation.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/country-peach-tart
Print version: https://diabeticgourmet.com/diabetic-recipes/country-peach-tart/print/
Ingredients
Pastry for single-crust 9-inch pie
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; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 23 grams
Diabetic Exchanges: 1/2 fruit, 1 starch, 1 fat
VICHYSSOISE
Recipe Yield: Yield: 9 cups (9 servings)
View this online at https://diabeticgourmet.com/diabetic-recipes/vichyssoise
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
2 large leeks, well washed and thinly sliced, white parts only
2 large or 3 medium potatoes, peeled and sliced
6 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth
1 cup fat-free evaporated milk
1/2 teaspoon salt
1/4 teaspoon white pepper
1 tablespoon minced chives, OR 1 tablespoon minced green onion tops, for garnish
Directions
In a large saucepan, combine the leeks, potatoes, and broth. Cook, covered, over medium heat until the vegetables are tender, about 30 minutes.
Puree through a food mill, food processor, or in a blender in batches, until smooth. Chill.
Stir in the evaporated skim milk, salt, and pepper. Garnish the soup with chives at serving time.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Sodium: 235 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch
BOMBAY CHICKEN
Recipe Yield: Prep Time: 15 Minutes; Servings: 5; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/bombay-chicken
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 Medium-Fat Meat
BAKED EGG ROLLS
This recipe begins, “Serve the egg rolls as part of any get together where you want to offer an impressive and delicious appetizer. Don’t worry if your first egg roll doesn’t look perfect; you’ll master the easy technique after rolling a couple.”
Recipe Yield: Makes 16 servings
View online with photo: https://diabeticgourmet.com/diabetic-recipes/baked-egg-rolls
Print version: https://diabeticgourmet.com/diabetic-recipes/baked-egg-rolls/print/
Ingredients
1 cooked pork tenderloin, (1 pound), trimmed
Cooking spray
4 cups coleslaw mix
2 green onions, thinly sliced
1/2 cup fresh cilantro, chopped
3 tablespoons hoisin sauce
16 egg roll wrappers
Directions
Preheat the oven to 425 degrees F.
Spray a large baking pan with cooking spray.
Place the coleslaw mix and green onions in a medium microwave-safe bowl.
Cover with wax paper and microwave on high until softened, 5 minutes. Transfer to a plate and let cool slightly.
Finely chop the tenderloin. Combine tenderloin, coleslaw mixture, cilantro, and hoisin sauce in a large bowl and toss to mix well.
Working with one 1 egg roll wrapper at a time (keep the remaining wrappers covered to prevent drying), place the wrapper on a work surface with one corner pointing toward you. Brush edge of wrapper with water.
Spoon about 1/4 cup of the pork tenderloin mixture in the center of the wrapper. Fold the bottom corner of the wrapper over the filling. Fold in the sides and roll up.
Place the egg rolls seam side down on a plate and cover with damp paper towels to prevent drying. Repeat with the remaining wrappers and filling.
Arrange egg rolls in a single layer seam side down in the prepared baking pan. Lightly spray egg rolls with cooking spray. Bake until the bottoms are lightly browned, about 8 minutes. Turn the egg rolls and bake until tops are lightly browned, about 3 minutes longer. Serve hot or warm.
Nutritional Information Per Serving: Calories: 100; Fat: 1 g; Fiber: 1 g; Sodium: 200 mg; Cholesterol: 20 mg; Protein: 9 g; Carbohydrates: 14 g
CRUNCHY SNACK MIX
Recipe Yield: Makes 4 cups (8 servings)
Source: The New Family Cookbook for People with Diabetes
View online : https://diabeticgourmet.com/diabetic-recipes/crunchy-snack-mix
Print version: https://diabeticgourmet.com/diabetic-recipes/crunchy-snack-mix/print/
Ingredients
2 tablespoons margarine
1/2 teaspoon seasoned salt
2 teaspoons Worchestershire sauce
1 cup unsweetened oven-toasted rice cereal, such as Rice Chex or Crispix
1-1/2 cups unsweetened oven-toasted wheat cereal, such as Wheat Chex
1 cup (1 ounce, or about 90) thin pretzel sticks
1/2 cup (1 ounce, or about 32) reduced-fat tiny cheese crackers
Directions
Preheat the oven to 250 degrees F.
Melt the margarine in a shallow baking pan; stir in the salt and Worchestershire sauce.
Add the cereals, pretzels, and crackers.
Stir to coat the pieces with margarine.
Bake 45 minutes, stirring every 15 minutes.
Spread on paper towels to cool.
Store in an airtight container.
Nutritional Information Per Serving: Calories: 85; Fat: 2 g; Fiber: 1 g; Sodium: 301 mg; Protein: 2 g; Carbohydrates: 16 g; Sugars: 1 g
Diabetic Exchanges: 1 Starch
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
This can be viewed online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil
2 cloves garlic, crushed (used to flavor pan)
1 cup sliced mushrooms
1/2 pound cooked turkey breast, cubed
1 cup sliced roasted red peppers from jar
1/2 cup sliced green onions
1 cup frozen cut green beans, thawed
1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
2 tablespoons red wine vinegar
2 tablespoons prepared pesto
1 small head romaine lettuce, torn into small pieces
Directions
In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.
Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.
Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat
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. Use a refrigerated pie crust for added ease in preparation.”
Recipe Yield: Serves: 8
View online: https://diabeticgourmet.com/diabetic-recipes/country-peach-tart
Print version: https://diabeticgourmet.com/diabetic-recipes/country-peach-tart/print/
Ingredients
Pastry for single-crust 9-inch pie
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; Fat: 7 g; Sodium: 100 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 23 grams
Diabetic Exchanges: 1/2 fruit, 1 starch, 1 fat
VICHYSSOISE
Recipe Yield: Yield: 9 cups (9 servings)
View this online at https://diabeticgourmet.com/diabetic-recipes/vichyssoise
Source: The New Family Cookbook for People with Diabetes
Book Title: The New Family Cookbook for People with Diabetes
Ingredients
2 large leeks, well washed and thinly sliced, white parts only
2 large or 3 medium potatoes, peeled and sliced
6 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth
1 cup fat-free evaporated milk
1/2 teaspoon salt
1/4 teaspoon white pepper
1 tablespoon minced chives, OR 1 tablespoon minced green onion tops, for garnish
Directions
In a large saucepan, combine the leeks, potatoes, and broth. Cook, covered, over medium heat until the vegetables are tender, about 30 minutes.
Puree through a food mill, food processor, or in a blender in batches, until smooth. Chill.
Stir in the evaporated skim milk, salt, and pepper. Garnish the soup with chives at serving time.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Sodium: 235 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch
BOMBAY CHICKEN
Recipe Yield: Prep Time: 15 Minutes; Servings: 5; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/bombay-chicken
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 Medium-Fat Meat
Thursday, February 8, 2018
Thursday Recipes
Here are six recipes to help you through the day, including Baked Cajun Chicken and Gingered Chicken with Vegetables. Enjoy!
DATE NUT BREAD
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
Recipe Yield: Yield: 16 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
GINGERED CHICKEN WITH VEGETABLES
This recipe begins, “An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It’s flavored with a ginger-soy sauce and can be served over brown rice.”
Recipe Yield: 4 servings.
https://diabeticgourmet.com/diabetic-recipes/gingered-chicken-with-vegetables
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal® Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 11 g
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
TURKEY AND TOMATO WRAP
Yield: 1 serving (1 sandwich)
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-tomato-wrap
Ingredients
1 (6 inch) low-fat flour tortilla
2 teaspoons reduced-fat mayonnaise
2 slices deli-style fat-free roasted turkey breast
2 tablespoons chopped fresh tomato
1 tablespoon chopped fresh basil leaves (or 1/8 teaspoon dried basil)
Directions
Lay the tortilla flat on a small plate. Spread with the mayonnaise.
Lay the turkey slices on the tortilla.
Sprinkle with tortilla with the tomato and basil.
Roll the tortilla and turkey around the tomato-basil filling.
Eat like a rolled sandwich.
Nutritional Information Per Serving: Calories: 147; Protein: 12 g; Sodium: 297 mg; Cholesterol: 27 mg; Fat: 3 g; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 19 g
Exchanges: 1 Starch, 1 Lean Meat
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
EASY HOMEMADE MEATLOAF
Recipe Yield: Servings: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/easy-homemade-meatloaf
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Fat: 15 g; Protein: 7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
DATE NUT BREAD
Source: Forbidden Foods Diabetic Cooking
Book Title: Forbidden Foods Diabetic Cooking
Recipe Yield: Yield: 16 servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/date-nut-bread
Ingredients
1/2 cup diced dried dates
1/2 cup water
1 cup all-purpose flour
1/2 cup whole-wheat flour
2 tablespoons chopped walnuts
1 teaspoons baking powder
1 teaspoon cinnamon
1 teaspoon ground nutmeg
1/4 teaspoon salt
3/4 cup firmly packed dark brown sugar
1/2 cup low-fat (1%) milk
1/4 cup vegetable oil
1 egg
1 teaspoon vanilla extract
1 teaspoon granulated sugar, for topping
Directions
Preheat the oven to 350 degrees F. Spray a 9x5-inch loaf pan with nonstick spray.
Place the dried dates and water in a small saucepan; heat over medium heat until the water simmers; reduce the heat to low and simmer, 2 minutes. Remove from the heat and set aside.
In a medium bowl, whisk together the flours, walnuts, baking powder, cinnamon, nutmeg, and salt. Make a well in the center.
In another medium bowl, stir together the brown sugar, milk, oil, egg, and vanilla until well blended. Pour into the well of the flour mixture; stir just until combined (do not over-mix), about 1 minute. Pour the batter into the prepared pan.
Bake until a toothpick inserted in the center comes out clean, about 35 minutes. Cool in the pan on a rack, 5-10 minutes, then remove from the pan and place on the rack to finish cooling.
Nutritional Information Per Serving: Calories: 142; Fat: 5 g; Sodium: 71 mg; Cholesterol: 14 mg; Protein: 2 g; Carbohydrates: 24 g
Diabetic Exchanges: 1-1/2 Carbohydrate, 1 Fat
GINGERED CHICKEN WITH VEGETABLES
This recipe begins, “An easy to prepare chicken skillet dish that gives you the option of using fresh or frozen vegetables. It’s flavored with a ginger-soy sauce and can be served over brown rice.”
Recipe Yield: 4 servings.
https://diabeticgourmet.com/diabetic-recipes/gingered-chicken-with-vegetables
Ingredients
2 tablespoons vegetable oil, divided
1 pound boneless, skinless chicken breasts, cut into thin strips
1 cup red bell pepper strips
1 cup sliced fresh mushrooms
16 fresh pea pods, cut in half crosswise
1/2 cup sliced water chestnuts
1/4 cup sliced green onions
1 tablespoon grated fresh ginger root
1 large clove garlic, crushed
2/3 cup reduced-fat, reduced-sodium chicken broth
2 tablespoons Equal® Spoonful or Granulated*
2 tablespoons light soy sauce
4 teaspoons cornstarch
2 teaspoons dark sesame oil
Salt and pepper to taste (optional)
* May substitute 3 packets Equal sweetener
Directions
Heat 1 tablespoon vegetable oil in large skillet over medium-high heat. Stir fry chicken until no longer pink. Remove chicken from skillet.
Heat remaining 1 tablespoon vegetable oil in skillet. Add red peppers, mushrooms, pea pods, water chestnuts, green onion, ginger and garlic. Stir fry mixture 3 to 4 minutes until vegetables are crisp tender.
Meanwhile, combine chicken broth, Equal®, soy sauce, cornstarch and sesame oil until smooth. Stir into skillet mixture. Cook over medium heat until thick and clear. Stir in chicken; heat through. Season with salt and pepper to taste, if desired, and serve.
Nutritional Information Per Serving: Calories: 263; Fat: 11 g; Sodium: 411 mg; Cholesterol: 66 mg; Protein: 29 g; Carbohydrates: 11 g
BAKED CAJUN CHICKEN
Recipe Yield: Servings: 4
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/baked-cajun-chicken
Ingredients
1-1/2 to 2 pounds split chicken breasts
1/2 dried thyme, crushed
Nonstick spray coating
1/4 teaspoon garlic salt
2 tablespoons nonfat milk
1/8 teaspoon ground white pepper
2 tablespoons onion powder
1/8 teaspoon crushed red pepper
1/8 teaspoon ground black pepper
Directions
Rinse chicken, pat dry. Cut off skin and discard.
Spray a 13 x 9 x 2 inch baking dish with nonstick cooking spray.
Arrange the chicken in the dish; meat side up.
Brush lightly with milk.
In small bowl mix onion powder, thyme, garlic salt, white pepper, red pepper, and black pepper.
Sprinkle over chicken. Bake in a 375 degree oven for 45 minutes, or until the chicken is cooked through.
Nutritional Information Per Serving: Calories: 166; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Lean Meat
TURKEY AND TOMATO WRAP
Yield: 1 serving (1 sandwich)
Source: The Diabetes Snack, Munch, Nibble, Nosh Book
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-and-tomato-wrap
Ingredients
1 (6 inch) low-fat flour tortilla
2 teaspoons reduced-fat mayonnaise
2 slices deli-style fat-free roasted turkey breast
2 tablespoons chopped fresh tomato
1 tablespoon chopped fresh basil leaves (or 1/8 teaspoon dried basil)
Directions
Lay the tortilla flat on a small plate. Spread with the mayonnaise.
Lay the turkey slices on the tortilla.
Sprinkle with tortilla with the tomato and basil.
Roll the tortilla and turkey around the tomato-basil filling.
Eat like a rolled sandwich.
Nutritional Information Per Serving: Calories: 147; Protein: 12 g; Sodium: 297 mg; Cholesterol: 27 mg; Fat: 3 g; Dietary Fiber: 1 g; Sugars: 1 g; Carbohydrates: 19 g
Exchanges: 1 Starch, 1 Lean Meat
MOCK MASHED POTATOES
According to the recipe, “For comparison, a cup of home-prepared mashed potatoes, made with whole milk & butter, would provide approximately 237 calories, 9 grams fat, 699mg sodium, 35g carbohydrate, 3g sugars and 4g protein.”
Makes 4 servings.
To view this online, go to https://diabeticgourmet.com/articles/replacing-potatoes-mashed-cauliflower-as-a-comfort-food-favorite/
Ingredients
1 medium cauliflower
4 green onions, sliced, including half green stems
2-4 cloves garlic
1/4-1/2 cup unsweetened plain almond milk
4 tsp. extra virgin live oil, divided
Salt and freshly ground black pepper to taste
1 Tbsp. chopped chives
Directions
Place cauliflower, onions and garlic in steamer basket and steam for 10-12 minutes or until very tender.
Place cooked cauliflower, onions and garlic in blender or food processer.
Add 1/4 cup almond milk and 2 teaspoons olive oil. Blend until desired consistency.
For creamier consistency add more milk in 1 tablespoon increments.
Season to taste with salt and pepper.
Transfer to serving bowl.
Drizzle with remaining oil and garnish with chives. Serve.
Nutritional Information Per Serving: 87 calories; 5 g total fat; Less than 1 g saturated fat; 10 g carbohydrate; 3 g protein; 4 g dietary fiber; 61 mg sodium
EASY HOMEMADE MEATLOAF
Recipe Yield: Servings: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/easy-homemade-meatloaf
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Fat: 15 g; Protein: 7 g; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
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