Here are six beefy recipes to help you through the day, including Chili-Bean Soup and Rosemary-Sage Steak. Enjoy!
HAWAIIAN BURGERS
Source: The Diabetic Newsletter
Recipe Yield: Servings: 4
To view online, go to https://diabeticgourmet.com/diabetic-recipes/hawaiian-burgers
Ingredients
1 pound extra-lean ground beef
4 slices fresh pineapple, or canned, unsweetened, water packed variety
1 clove garlic, minced
2 scallions, minced
1 teaspoon fresh ginger, minced
1 teaspoon Worcestershire sauce
1 tablespoon low-sodium soy sauce
4 slices- 1 ounce each french bread
Directions
Mix the beef, garlic, scallions, ginger, and soy sauce together and form in 4 patties of equal size about 3/4" thick.
Grill or broil 4" from souce of heat, for 7 minutes for medium-rare turning once. Grill longer for well done burgers.
While burgers are grilling, brush 4 slices of fresh or canned water-packed unsweetened pineapple with 1 teaspoon Worcestshire sauce.
Grill until pineapple is heated through and seared with grill marks, about 6 minutes (2 minutes for canned pineapple).
Serve each patty open-face on a 1 oz toasted slice of French bread, topped with grilled slice, and garnished with 1 tablespoon minced green bell pepper.
Nutritional Information Per Serving: Calories: 282; Fat: 13 g; Sodium: 401 mg; Protein: 20 g; Carbohydrates: 23 g
ROSEMARY-SAGE STEAK
Recipe Yield: 8 Servings
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/chocolate-filled-cake-roll
Ingredients
2 pounds boneless top sirloin steak, all visible fat removed
Marinade:
1/2 cup chopped onion (1 medium)
1/4 cup fresh lemon juice (1 to 2 medium lemons)
3 tablespoons dry white wine (regular or nonalcoholic)
2 tablespoons finely chopped fresh rosemary or 2 teaspoons dried, crushed
2 tablespoons finely chopped fresh sage or 2 teaspoons dried
1 tablespoon Dijon mustard
3 medium cloves garlic, minced, or 1-1/2 teaspoons bottled minced garlic
1 teaspoon olive oil
1/2 teaspoon pepper
1/4 teaspoon salt
Directions
Put steak in an airtight plastic bag.
In a small bowl, combine marinade ingredients. Pour over steak and turn to coat evenly. Seal and refrigerate for 1 to 24 hours, turning occasionally.
Preheat grill on medium-high heat.
Drain steak, then grill for 8 to 12 minutes per side, or until desired doneness.
Nutritional Information Per Serving: Calories: 164; Fat: 6 g; Protein: 25 g; Carbohydrates: 0 g
Diabetic Exchanges: 3 Low-fat Meat
AFRICAN BEEF SPINACH STEW (SHOKO)
This recipe begins, “This spicy and hearty stew will hit the spot!”
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/956-african-beef-spinach-stew-shoko
Ingredients
1 can tomatoes — undrained
1 whole hot chili peppers
2 large onions
1/4 cup chopped green bell pepper — capsicum
6 tbsp vegetable oil
2 lb beef steak — 1kg cut in cubes
1 cup water — or beef broth
1/4 tsp sugar
1/4 tsp salt
2 tsp cayenne pepper
1 1/2 tsp minced ginger
1 lb fresh spinach
Directions
Reserve 1/2 cup of juice from the canned tomatoes, and discard the rest of the juice.
Combine the chile, tomatoes, onions, and green bell pepper in a food processor, and process until the vegetables are minced but not pureed.
Heat the oil in a large, cast-iron pot, and saute the vegetables and beef for 5 minutes over high heat.
Add the reserved tomato juice, water sugar, salt, cayenne, and ginger.
Cover, lower the heat, and simmer for 2 hours.
Stir occasionally to keep from burning.
Meanwhile, soak the spinach in warm water for 15 minutes.
Then rinse thoroughly, separate, rinse again (and even a third time if you want to be extra careful), shred coarsely, and set aside.
After 2 hours, add the spinach to the pot and cook over medium heat for 30 minutes, until the water is gone and the spinach is cooked.
Nutritional Facts: Servings: 4; Per Serving: 244 Calories; 21 g Fat (73.5% calories from fat); 5 g Protein; 13 g Carbohydrate; 5 g Dietary Fiber; 0 mg Cholesterol; 230 mg Sodium.
Diabetic Exchanges: 2 Vegetable; 4 Fat; 0 Other Carbohydrates.
CHILI-BEAN SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-bean-soup
Ingredients
1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Protein: 7.1 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online here.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g
Carbohydrates: 1 grams
Diabetic Exchanges: 2-1/2 Low-Fat Meat
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
Tuesday, April 10, 2018
Monday, April 9, 2018
Meatless Monday
It's time for another Meatless Monday, so here are today's six vegetarian diabetic recipes to help start off your week, including Breakfast Stuffed Peppers and Spinach Pinwheels. Enjoy!
Note: I'm in the process of revamping this blog (as well as my other two food blogs, Confessions of a Foodie and Vegetarian Delights). More news on these updates in the next week or two...
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
BREAKFAST STUFFED PEPPERS
This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.
To view this online, click here.
Ingredients
3 small red, orange, and/or yellow peppers
3 oz. breakfast turkey sausage, crumbled and cooked
4 eggs
2 TBSP fat free milk
3 TBSP minced onion
2 cloves garlic, minced
2 tsp olive oil
1/2 cup shredded Monterey Jack cheese
1/4 cup chopped fresh parsley
1/4 tsp kosher salt
Pepper to taste
Directions
Preheat the oven to 350 degrees F.
Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.
Sauté the onions and garlic in the olive oil until fragrant and tender.
Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.
Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.
Bake for 40-45 minutes.
Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
BELL PEPPER SALAD
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/40.shtml
Source: The Diabetic Newsletter
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Directions
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides.
Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips.
Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper.
Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg
SIMPLE PINEAPPLE CARROTS (PAREVE)
Makes 4 Servings.
Source: Passover Lite Kosher Cookbook
Author: Gail Ashkanazi-Hankin
Find this recipe at: http://diabeticgourmet.com/recipes/html/812.shtml
Ingredients
3 cups carrots, cut into match sticks
3/4 - 1 cup pineapple juice
1 tsp. potato starch
1/2 tsp. ground ginger
1/2 cup pineapple tidbits
Directions
In a saucepan, combine carrots and 1/2 cup of pineapple juice.
Bring to a boil.
Reduce heat, cover, and simmer until tender.
Meanwhile, in a small bowl, mix together the potato starch, remaining pineapple juice, and ginger.
Stir into the carrot mixture along with the pineapple tidbits and heat through until the juices thicken.
Nutritional Information Per Serving: Calories: 109; Sodium: 30 mg; Cholesterol: 0 mg; Carbohydrates: 25 g; Exchanges: 1-1/2 Vegetable; 1 Fruit
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
Note: I'm in the process of revamping this blog (as well as my other two food blogs, Confessions of a Foodie and Vegetarian Delights). More news on these updates in the next week or two...
BAKED ACORN SQUASH WITH APPLE STUFFING
Yield: 4 stuffed squash halves (4 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/803.shtml
Ingredients
2 small acorn squash (1-1/2 pounds total), halved and seeded
1 large or 2 small apples, peeled, diced
2 tablespoons diced celery
2 tablespoons finely chopped onion
2 teaspoons margarine, melted
Pinch of salt
Pinch of freshly ground pepper
Directions
Preheat the oven to 400 degrees F. Prepare a square baking pan with nonstick pan spray.
Place the squash cut side down in a baking pan. Bake 20 minutes.
While the squash is baking, combine the apples, celery, onion, margarine, and 2 tablespoons water in a medium bowl; mix well.
Turn the squash, cut sides up. Sprinkle with salt and pepper. Divide the apple mixture to fill the cavities of the squash. bake the stuffed squash halves, covered with foil, for 30 minutes more. Serve hot.
Nutritional Information Per Serving: Calories: 87; Protein: 1 g; Fat: 2 g; Sodium: 63 mg; Cholesterol: 0 mg; Dietary Fiber: 5 g; Sugars: 10 g; Carbohydrates: 18 g; Exchanges: 1 Starch
BREAKFAST STUFFED PEPPERS
This recipe begins, “A healthy blend of meat, dairy, vegetables, and spices, this breakfast will help you feel alert and well.” Makes 3 servings.
To view this online, click here.
Ingredients
3 small red, orange, and/or yellow peppers
3 oz. breakfast turkey sausage, crumbled and cooked
4 eggs
2 TBSP fat free milk
3 TBSP minced onion
2 cloves garlic, minced
2 tsp olive oil
1/2 cup shredded Monterey Jack cheese
1/4 cup chopped fresh parsley
1/4 tsp kosher salt
Pepper to taste
Directions
Preheat the oven to 350 degrees F.
Cut the tops off of the peppers, saving them. Remove the seeds from the peppers and set aside.
Sauté the onions and garlic in the olive oil until fragrant and tender.
Beat the eggs and milk together. Add the sausage, onion mixture, cheese, parsley and salt and pepper.
Divide evenly, filling up the peppers. Replace the pepper tops and place in a baking dish. Fill with 1 inch of water.
Bake for 40-45 minutes.
Nutritional Facts: Servings: 3; For 1 pepper: Calories 343; Total Fat 24g; Sodium 484mg; Carbohydrates 9g; Dietary Fiber 2g; Sugars 5g; Protein: 23g
SPINACH PINWHEELS
Servings: 24; 1 slice per serving
Source: The New American Heart Association Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/71.shtml
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=71
Ingredients
1 teaspoon light margarine
1/2 cup finely chopped onion
10-ounce package frozen no-salt-added chopped spinach, thawed
1/2 cup nonfat or part-skim ricotta cheese
1 tablespoon fresh lemon juice
Dash of nutmeg
Dash of cayenne
10-ounce package of refrigerated pizza dough
Vegetable oil spray
White of 1 egg, slightly beaten
1 tablespoon sesame seeds
Directions
In a small nonstick skillet, heat margarine over medium-high heat. Swirl to cover bottom. Saute onion until translucent, 2 to 3 minutes.
In a medium bowl, combine onion, spinach, ricotta, lemon juice, nutmeg, and cayenne. Blend well.
Press dough into a 12x14-inch rectangle. Cut in half, forming two 7x12-inch rectangles.
With a rubber scraper, spread half the spinach mixture on each piece of dough. Roll up, starting from a 12-inch side. Pinch each end of rolled dough. Cover and refrigerate for 30 minutes.
Preheat oven to 425 degrees F. Lightly spray a baking sheet with vegetable oil spray.
With a sharp knife, cut each roll into 12 slices. Put pieces on baking sheet. Brush with egg white and sprinkle with sesame seeds.
Bake for 15 to 18 minutes, or until light golden brown.
Nutritional Information Per Serving: Calories: 37; Protein: 2 g; Fat: 1 g; Carbohydrates: 6 g; Exchanges: 1/2 Starch/Bread
BELL PEPPER SALAD
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/40.shtml
Source: The Diabetic Newsletter
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Directions
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides.
Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips.
Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper.
Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg
SIMPLE PINEAPPLE CARROTS (PAREVE)
Makes 4 Servings.
Source: Passover Lite Kosher Cookbook
Author: Gail Ashkanazi-Hankin
Find this recipe at: http://diabeticgourmet.com/recipes/html/812.shtml
Ingredients
3 cups carrots, cut into match sticks
3/4 - 1 cup pineapple juice
1 tsp. potato starch
1/2 tsp. ground ginger
1/2 cup pineapple tidbits
Directions
In a saucepan, combine carrots and 1/2 cup of pineapple juice.
Bring to a boil.
Reduce heat, cover, and simmer until tender.
Meanwhile, in a small bowl, mix together the potato starch, remaining pineapple juice, and ginger.
Stir into the carrot mixture along with the pineapple tidbits and heat through until the juices thicken.
Nutritional Information Per Serving: Calories: 109; Sodium: 30 mg; Cholesterol: 0 mg; Carbohydrates: 25 g; Exchanges: 1-1/2 Vegetable; 1 Fruit
BROCCOLI WITH ASIAN TOFU
Optional: Delicious served on top of brown rice or Asian-style noodles (soba or udon).
Yield: 4 servings
Serving size: 2 slices tofu, with broccoli and marinade mixture
Source: Deliciously Healthy Dinners
Find this recipe at: http://diabeticgourmet.com/recipes/html/995.shtml
Ingredients
1 pkg (16 oz) firm tofu, drained
2 Tbsp lite soy sauce
1 tsp sesame oil (optional)
1/2 Tbsp brown sugar
1 Tbsp fresh ginger root, finely chopped or shredded (or 1 tsp ground ginger)
1 lb fresh broccoli, rinsed and cut into individual spears
1 Tbsp peanut oil or vegetable oil
1/4 tsp crushed red pepper
4 Tbsp garlic, peeled and thinly sliced (about 8 cloves)
1 Tbsp sesame seeds (optional)
Cooking spray
Directions
Slice tofu into eight pieces. Place on a plate or flat surface covered with three paper towels. Top with four more paper towels. Top with another flat plate or cutting board. Press down evenly and gently to squeeze out moisture. Throw away paper towels. Replace with fresh paper towels and press again. (The more liquid you remove, the more sauce the tofu will absorb.)
Place tofu in a bowl just big enough to hold all eight pieces lying on their widest side without overlapping.
In a small bowl, stir to thoroughly combine soy sauce, sesame oil, brown sugar, and ginger into a marinade, and stir thoroughly. Pour over tofu. Carefully turn the tofu several times to coat well. Set aside.
Meanwhile, heat a large nonstick saute pan coated with cooking spray. Add broccoli and saute for about 5 minutes, until it turns bright green and becomes tender and crispy. Remove broccoli from pan and set aside.
Heat a grill pan or flat saute pan over high heat. Drain tofu, reserving marinade. Place on grill pan to heat for about 3 minutes. Gently turn. Heat the second side for 3 minutes.
At the same time, in the saute pan over medium-low heat, warm the peanut oil, crushed red pepper, and garlic until the garlic softens and begins to turn brown, about 30 seconds to 1 minute. Add broccoli and reserved marinade, and gently mix until well-coated.
Place two slices of tofu on each plate with one-quarter of the broccoli and marinade mixture. Sprinkle with sesame seeds (optional).
Nutritional Information Per Serving: Calories: 183; Protein: 14 g; Fat: 11 g; Sodium: 341 mg; Cholesterol: 0 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Carbohydrates: 13 g
Friday, April 6, 2018
Friday Recipes
It's Friday, time to get ready for the weekend. Here are six yummy recipes to help you through the weekend (or anytime), including Ratatouille and Curried Potato Chowder. Enjoy!
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
https://diabeticgourmet.com/diabetic-recipes/ratatouille
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
GRILLED VEGETABLES WITH BASIL DRESSING
Recipe Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-vegetables-with-basil-dressing
Ingredients
1 small eggplant, sliced into thick rounds
1 zucchini, cut into thick, diagonal slices
1 yellow summer squash, cut into thick slices
1 red bell pepper, seeded and cut into eighths
1 small red onion, sliced and cut into 8 segments
2 Tbsp. balsamic or red wine vinegar
1/4 cup olive oil
1/4 cup chopped fresh basil, or 1 Tbsp. dried
1/4 cup non-fat yogurt
2 Tbsp. reduced-fat mayonnaise
1 Tbsp. minced fresh basil, or 1 tsp. dried
1 tsp. lemon juice
Directions
Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.
Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.
Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.
Grill vegetables, adjusting height of rack to avoid charring if using an outdoor grill.
Serve vegetables as a side dish, as a sandwich filling in pita halves, or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.
Nutritional Information Per Serving: Calories: 88; Fat: 6 g; Sodium: 44 mg; Protein: 2 g; Carbohydrates: 10 g
Diabetic Exchanges: 2 Vegetable; 1 Fat
CHOCOLATE ORANGE BREAD PUDDING
Yield: 8 servings. Serving size: 3/4 cup.
View this online here.
Ingredients
1/4 cup sugar
3 tablespoons unsweetened cocoa powder
1 1/2 cups fat-free (skim) milk
3 eggs, lightly beaten
1 to 2 teaspoons grated orange peel
1 teaspoon vanilla
3/4 teaspoon ground cinnamon
4 ounces (4 cups) cubed French baguette
1/4 cup sugar-free chocolate ice cream topping
8 maraschino cherries with stems (optional)
Directions
Preheat oven to 350°F. Combine sugar and cocoa in medium bowl; stir in milk, eggs, orange peel, vanilla, and cinnamon until well blended.
Place bread cubes in ungreased 8-inch square baking dish. Pour milk mixture evenly over bread cubes.
Bake about 35 minutes or until a knife inserted near center comes out clean. Cool 5 to 10 minutes.
Spoon warm pudding into dessert dishes. Drizzle with ice cream topping and garnish with a cherry.
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 6 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 131 mg, Fiber: 1 g
Exchanges per serving: 1 1/2 Bread/Starch.
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
RATATOUILLE
Recipe Yield: Serves 4
Source: AICR
https://diabeticgourmet.com/diabetic-recipes/ratatouille
Ingredients
1 small eggplant, cut into 1/2-inch cubes
Salt and freshly ground black pepper
2 Tbsp. extra virgin olive oil
2 large red bell peppers, seeded and cut into 3/4-inch pieces
4 small zucchini, sliced
1 onion, coarsely chopped
4 cloves garlic, minced
1 lb. tomatoes, chopped, OR 1 can (28 oz.) whole tomatoes, drained and chopped
1/3 cup chopped fresh basil
Directions
Sprinkle eggplant lightly with salt and let drain in colander for 30 minutes. Pat dry.
In non-stick skillet heat 1 tablespoon oil over medium-high heat. Add eggplant. Stir and cook until soft and browned, about 6 to 7 minutes. Transfer eggplant to bowl.
Add remaining oil to pan and heat until hot. Add red peppers, zucchini, onion and garlic. Cook vegetables, stirring, until tender, about 3 to 5 minutes.
Mix in tomatoes, basil and eggplant. Stirring occasionally, cook on low heat 15 to 20 minutes or until all vegetables are very tender. Add salt and pepper to taste.
Ratatouille, a specialty of the Provence region of France, is a popular and versatile dish that uses large amounts of produce. The tomatoes and eggplant create a juicy, stew-like sauce that accentuates the flavors of basil and garlic. Serve it hot as a side dish or over a grain for an entree. This version also tastes great when served cold.
Nutritional Information Per Serving: Calories: 123; Fat: 5 g; Sodium: 200 mg; Protein: 4 g; Carbohydrates: 19 g
Diabetic Exchanges: 3-1/2 Vegetable; 1 Fat
GRILLED VEGETABLES WITH BASIL DRESSING
Recipe Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-vegetables-with-basil-dressing
Ingredients
1 small eggplant, sliced into thick rounds
1 zucchini, cut into thick, diagonal slices
1 yellow summer squash, cut into thick slices
1 red bell pepper, seeded and cut into eighths
1 small red onion, sliced and cut into 8 segments
2 Tbsp. balsamic or red wine vinegar
1/4 cup olive oil
1/4 cup chopped fresh basil, or 1 Tbsp. dried
1/4 cup non-fat yogurt
2 Tbsp. reduced-fat mayonnaise
1 Tbsp. minced fresh basil, or 1 tsp. dried
1 tsp. lemon juice
Directions
Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.
Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.
Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.
Grill vegetables, adjusting height of rack to avoid charring if using an outdoor grill.
Serve vegetables as a side dish, as a sandwich filling in pita halves, or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.
Nutritional Information Per Serving: Calories: 88; Fat: 6 g; Sodium: 44 mg; Protein: 2 g; Carbohydrates: 10 g
Diabetic Exchanges: 2 Vegetable; 1 Fat
CHOCOLATE ORANGE BREAD PUDDING
Yield: 8 servings. Serving size: 3/4 cup.
View this online here.
Ingredients
1/4 cup sugar
3 tablespoons unsweetened cocoa powder
1 1/2 cups fat-free (skim) milk
3 eggs, lightly beaten
1 to 2 teaspoons grated orange peel
1 teaspoon vanilla
3/4 teaspoon ground cinnamon
4 ounces (4 cups) cubed French baguette
1/4 cup sugar-free chocolate ice cream topping
8 maraschino cherries with stems (optional)
Directions
Preheat oven to 350°F. Combine sugar and cocoa in medium bowl; stir in milk, eggs, orange peel, vanilla, and cinnamon until well blended.
Place bread cubes in ungreased 8-inch square baking dish. Pour milk mixture evenly over bread cubes.
Bake about 35 minutes or until a knife inserted near center comes out clean. Cool 5 to 10 minutes.
Spoon warm pudding into dessert dishes. Drizzle with ice cream topping and garnish with a cherry.
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 6 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 131 mg, Fiber: 1 g
Exchanges per serving: 1 1/2 Bread/Starch.
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
Thursday, April 5, 2018
Soup
When it's cold out, is there anything better than homemade soup to warm you up? Here are six yummy soup recipes to help you through the day, including Turkey-Vegetable Soup and 30-Minute Minestrone with Barley. Enjoy!
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
TURKEY-VEGETABLE SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-vegetable-soup
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g
Diabetic Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/goulash-soup
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
CHILI-BEAN SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-bean-soup
Ingredients
1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Protein: 7.1 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch
30-MINUTE MINESTRONE WITH BARLEY
This is from Diabetes Self Management.
To view this online, click here
Yield: 6 servings. Serving size: 1 cup.
Ingredients
1 teaspoon olive oil
1 red onion, chopped
1 carrot, diced
1 zucchini, diced
1 stalk celery, diced
1 clove garlic, minced
2 cups low-sodium chicken or vegetable broth
1 can (about 14 ounces) no-salt-added fire-roasted diced tomatoes
1 cup cooked pearl barley
1/4 cup chopped fresh Italian parsley
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon black pepper
6 tablespoons grated Parmesan cheese
Directions
Heat oil in large saucepan over medium-high heat. Add onion, carrot, zucchini, celery, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, barley, parsley, oregano, salt, and pepper to saucepan. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 to 20 minutes or until vegetables are tender and soup is thickened.
Ladle soup into bowls; top each serving with 1 tablespoon cheese.
Nutrition Facts Per Serving: Calories: 102 calories, Carbohydrates: 15 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 316 mg, Fiber: 3 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat.
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30.2 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
CURRIED POTATO CHOWDER
Recipe Yield: Servings: 8
Source: Joslin Diabetes Gourmet Cookbook
Book Title: Joslin Diabetes Gourmet Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-potato-chowder
Ingredients
Olive oil cooking spray
2 large onions, about 1 pound thinly sliced
1/4 cup dry white wine
1 tbls dry English mustard
1 clove garlic, minced
1 cup plain nonfat yogurt
1/8 tsp sugar
Grated lemon zest of garnish
3 cups beef stock
Thin cucumber slices for garnish
2 large russet potatoes
Directions
In a large, nonstick, covered skillet that has been lightly sprayed with cooking spray, cook onions and garlic over low heat until onions are soft, about 15 minutes.
Uncover, stir in sugar, and continue to cook, stirring often, until onions begin to brown.
Meanwhile, in a large saucepan, bring stock to a boil. Add potatoes, reduce heat to a simmer. Cook until potatoes are tender when pierced with a fork, about 15 minutes. Add onions.
Add wine to skillet; stir to lossen any browned bits. Transfer wine mixture to potato mixture. Return to a simmer.
Cook for another 5 to 10 minutes, until potatoes begin to fall apart and soup thickens. Stir in curry powder and dry mustard.
Remove soup from stove; stir in yogurt. Return soup to stove; heat through. Do not allow to boil.
Ladle into hot soup plates; with grated lemon zest and cucumber slices as garnish.
Nutritional Information Per Serving: Calories: 137; Fat: 1 g; Sodium: 45 mg; Cholesterol: 41 mg; Protein: 4 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 bread/starch
TURKEY-VEGETABLE SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-vegetable-soup
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Protein: 26.5 g; Carbohydrates: 19 g
Diabetic Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
GOULASH SOUP
Recipe Yield: Servings: 6
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/goulash-soup
Ingredients
1 cup chopped onion
1 clove garlic, minced
1/2 pound lean round steak, cut into 1/2" cubes
4 cups water
1 beef bouillon cube
1-2 tablespoons paprika
1/2 teaspoon Morton Lite Salt Mixture
2 ounces tomato paste (or substitute 1 peeled tomato, cut up)
1 medium potato, peeled and diced
Directions
In a large, heavy soup pot sprayed with non-stick spray, stir-fry onion and garlic until golden brown. Remove from pot and set aside. Re-spray pot with non-stick spray and brown beef cubes over medium-high heat.
Add cooked onion and garlic to pot. Add water, bouillon cube, paprika, Morton Lite Salt Mixture and tomato paste or tomato. Cover and simmer for 4 hours. Add potato and simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 91; Fat: 2 g; Sodium: 290 mg; Cholesterol: 23.4 mg; Protein: 10 g; Carbohydrates: 8 g
Diabetic Exchanges: 1 Lean Meat, 1/2 Bread/Starch
CHILI-BEAN SOUP
Recipe Yield: Servings: 8
Source: Deliciously Healthy Favorite Foods Cookbook
Book Title: Deliciously Healthy Favorite Foods Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-bean-soup
Ingredients
1/3 cup chopped green bell pepper
1 small onion, chopped
1/3 pound lean round steak, sliced into very thin 1" long strips
4 cups low-sodium beef bouillon
1-1/2 teaspoons each: chili powder and dried parsley flakes
3 cups canned peeled tomatoes (with juice), cut into pieces
3 tablespoons cornstarch, dissolved in 1/2 cup water
1 can (15 oz.) pink or pinto beans with juice
Directions
In a large, heavy soup post sprayed with nonstick spray, stir-fry pepper and onion over medium-high heat until soft but not browned. Remove from pot and set aside.
Re-spray pot with non-stick spray and brown beef strips over medium-high heat. Add cooked pepper and onion to pot. Add beef bouillon, chili powder, parsley, tomatoes with juice, cornstarch dissolved in water and beans with juice. Cover and simmer for 1 hour.
Nutritional Information Per Serving: Calories: 101; Fat: 2.9 g; Sodium: 395 mg; Cholesterol: 9 mg; Protein: 7.1 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Lean Meat, 1 Bread/Starch
30-MINUTE MINESTRONE WITH BARLEY
This is from Diabetes Self Management.
To view this online, click here
Yield: 6 servings. Serving size: 1 cup.
Ingredients
1 teaspoon olive oil
1 red onion, chopped
1 carrot, diced
1 zucchini, diced
1 stalk celery, diced
1 clove garlic, minced
2 cups low-sodium chicken or vegetable broth
1 can (about 14 ounces) no-salt-added fire-roasted diced tomatoes
1 cup cooked pearl barley
1/4 cup chopped fresh Italian parsley
1 teaspoon dried oregano
1/2 teaspoon salt
1/2 teaspoon black pepper
6 tablespoons grated Parmesan cheese
Directions
Heat oil in large saucepan over medium-high heat. Add onion, carrot, zucchini, celery, and garlic; cook and stir 7 minutes.
Add broth, tomatoes, barley, parsley, oregano, salt, and pepper to saucepan. Bring to a boil over high heat. Reduce heat to medium; cover and cook 15 to 20 minutes or until vegetables are tender and soup is thickened.
Ladle soup into bowls; top each serving with 1 tablespoon cheese.
Nutrition Facts Per Serving: Calories: 102 calories, Carbohydrates: 15 g, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Cholesterol: 5 mg, Sodium: 316 mg, Fiber: 3 g
Exchanges per serving: 1 Bread/Starch, 1/2 Fat.
ITALIAN MEATBALL SOUP
Recipe Yield: Yield: 8 servings (about 2 cups each)
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes
https://diabeticgourmet.com/diabetic-recipes/italian-meatball-soup
Ingredients
1-1/2 pounds ground turkey
2 egg whites
1/4 cup seasoned dry bread crumbs
4 cloves garlic, minced, divided
3 tablespoons Italian seasoning, divided
Olive oil cooking spray
4 cans (15 ounces each) reduced-sodium chicken broth
3 cups water
2 cups green beans, diagonally cut into 1/2-inch pieces
4 medium carrots, sliced
2 medium onions, coarsely chopped
8 ounces thin spaghetti, uncooked, broken into 2-to 3-inch pieces
2 medium plum tomatoes, coarsely chopped
Salt and pepper, to taste
Directions
Mix ground turkey, egg whites, bread crumbs, 2 cloves of garlic, and 2 tablespoons of Italian seasoning until well blended; shape mixture into 32 meatballs. Spray large saucepan with cooking spray; heat over medium heat until hot. Cook meatballs until browned on all sides, 5 to 7 minutes.
Add chicken broth, water, green beans, carrots, onions, remaining 2 cloves garlic, and remaining 1 tablespoon Italian seasoning to saucepan; heat to boiling. Reduce heat and simmer, covered until vegetables are almost tender, about 8 minutes.
Heat soup to boiling; add pasta and tomatoes. Reduce heat and simmer, uncovered, until pasta is al dente, about 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 270; Fat: 8.7 g; Sodium: 174 mg; Cholesterol: 31.7 mg; Protein: 19 g; Carbohydrates: 30.2 g
Diabetic Exchanges: 1-1/2 Bread, 2 Meat, 1/2 Fat
Wednesday, April 4, 2018
Chicken!
Chicken used to be one of those meals reserved for Sunday dinner. But now, it's an any day, anytime meal. Here are six chicken recipes to help you through the day, including Chicken and Broccoli in Mushroom Sauce and Chicken Jambalaya. Enjoy!
TOMATO-ROSEMARY CHICKEN
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
Recipe Yield: 12 Servings
To view online, go to https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
GRILLED SESAME CHICKEN BREAST
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-sesame-chicken-breast
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Protein: 15.1 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Source: American Heart Association
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-in-mushroom-sauce
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan.
Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 150 mg; Protein: 18 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
VEGETABLE-CHICKEN NOODLE SOUP
Yield: 6 servings. Serving size: about 1 cup soup.
View online here.
Ingredients
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup chopped turnip
6 cups fat-free reduced-sodium chicken broth, divided
1 tablespoon minced fresh parsley
1 1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme
1 teaspoon minced fresh rosemary leaves or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon black pepper
2 ounces uncooked yolk-free wide noodles
1 cup boneless skinless chicken breast, cooked and diced
Directions
Combine celery, leek, carrot, turnip, and 1/3 cup chicken broth in large saucepan. Cover; cook over medium heat 12 to 15 minutes or until vegetables are tender, stirring occasionally.
Stir in remaining 5 2/3 cups broth, parsley, thyme, rosemary, vinegar, and pepper; bring to a boil. Add noodles; cook until noodles are tender.
Stir in chicken. Reduce heat to medium; simmer until heated through.
Nutrition Facts Per Serving: Calories: 98 calories, Carbohydrates: 12 g, Protein: 10 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 73 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1/2 Vegetable, 1 Meat.
CHICKEN JAMBALAYA
Recipe Yield: Makes 6 servings.
Source: AICR
To view this online, click here.
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Fat: 4 g; Sodium: 203 mg; Protein: 17 g; Carbohydrates: 33 g
Diabetic Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
TOMATO-ROSEMARY CHICKEN
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
Recipe Yield: 12 Servings
To view online, go to https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-ich jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
GRILLED SESAME CHICKEN BREAST
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-sesame-chicken-breast
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Protein: 15.1 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
CHICKEN AND BROCCOLI IN MUSHROOM SAUCE
Source: American Heart Association
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/chicken-and-broccoli-in-mushroom-sauce
Ingredients
Vegetable oil spray
10 ounces fresh broccoli spears (or 10-ounce package frozen)
2 cups diced, cooked chicken
For Sauce:
1 teaspoon light margarine
8 ounces fresh mushrooms, sliced (2-1/2 to 3 cups)
1-1/3 cups Chicken Broth
5-ounce can fat-free evaporated milk (2/3 cup)
1/4 cup all-purpose flour
1/4 cup sliced green onions
3 tablespoons grated Parmesan cheese
Dash of nutmeg
For Topping:
1/4 cup fresh bread crumbs (or 1/2 slice bread)
2 tablespoons finely snipped fresh parsley
1 teaspoon grated lemon zest
Directions
Lightly spray a 9-inch square baking pan with vegetable oil spray.
Steam broccoli spears until tender-crisp, then plunge into ice water to stop cooking. Drain and blot dry on paper towels. Arrange in baking pan.
Evenly place chicken over broccoli. Set aside.
For sauce, heat margarine in a medium nonstick skillet over medium heat. Swirl to coat bottom. Cook mushrooms, covered, for 7 to 9 minutes, or until they've been released of their juices. Increase heat to high and cook, uncovered, for 1 to 2 minutes to allow liquid to evaporate. Set aside.
Preheat oven to 375 degrees F.
Pour broth and milk into a medium saucepan. Whisk in flour. Bring to a boil over medium-high heat; cook until thickened, 3 to 4 minutes, stirring occasionally.
Stir in green onions, Parmesan, nutmeg, and mushrooms. Pour over chicken in baking pan.
In a small bowl, combine topping ingredients. Sprinkle over casserole. Bake for 25 minutes.
Nutritional Information Per Serving: Calories: 165; Fat: 5 g; Sodium: 150 mg; Protein: 18 g; Carbohydrates: 12 g
Diabetic Exchanges: 1 Bread/Starch; 2-1/2 Low-Fat Meat
VEGETABLE-CHICKEN NOODLE SOUP
Yield: 6 servings. Serving size: about 1 cup soup.
View online here.
Ingredients
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup chopped turnip
6 cups fat-free reduced-sodium chicken broth, divided
1 tablespoon minced fresh parsley
1 1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme
1 teaspoon minced fresh rosemary leaves or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon black pepper
2 ounces uncooked yolk-free wide noodles
1 cup boneless skinless chicken breast, cooked and diced
Directions
Combine celery, leek, carrot, turnip, and 1/3 cup chicken broth in large saucepan. Cover; cook over medium heat 12 to 15 minutes or until vegetables are tender, stirring occasionally.
Stir in remaining 5 2/3 cups broth, parsley, thyme, rosemary, vinegar, and pepper; bring to a boil. Add noodles; cook until noodles are tender.
Stir in chicken. Reduce heat to medium; simmer until heated through.
Nutrition Facts Per Serving: Calories: 98 calories, Carbohydrates: 12 g, Protein: 10 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 73 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1/2 Vegetable, 1 Meat.
CHICKEN JAMBALAYA
Recipe Yield: Makes 6 servings.
Source: AICR
To view this online, click here.
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Fat: 4 g; Sodium: 203 mg; Protein: 17 g; Carbohydrates: 33 g
Diabetic Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
Tuesday, April 3, 2018
Tuesday Recipes
Here are today's six recipes to help you through the day, including Vegetable-Chicken Noodle Soup and Baked Chicken Parmesan. Enjoy!
BAKED APPLES WITH RAISINS
Recipe Yield: Servings: 2
https://diabeticgourmet.com/diabetic-recipes/baked-apples-with-raisins
Ingredients
2 apples
1 tbsp raisins
Orange juice
Pinch ground cinnamon
Directions
Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon.
Place in Pyrex baking cups. Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.
Nutritional Information Per Serving: Calories: 74; Carbohydrates: 10 g
Diabetic Exchanges: 1-1/2 Fruit
APPLE CINNAMON MUFFINS
Recipe Yield: Servings: 12
View this online at https://diabeticgourmet.com/diabetic-recipes/apple-cinnamon-muffins
Ingredients
1-1/4 cup oat bran cereal; uncooked
1 cup whole wheat flour
2 tsp ground cinnamon
1 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
3/4 cup unsweetened applesauce
1 cup apple, peeled, cored, diced
1/2 cup honey
1/2 cup vegetable oil
1 egg
1 tsp pure vanilla extract
Directions
Preheat oven to 375.
Coat 12 medium-size cups with vegetables oil or line with paper baking cups.
In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.
In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.
Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.
Nutritional Information Per Serving: Calories: 160; Fat: 7 g; Protein: 3 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit
VEGETABLE-CHICKEN NOODLE SOUP
Yield: 6 servings. Serving size: about 1 cup soup.
View online here.
Ingredients
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup chopped turnip
6 cups fat-free reduced-sodium chicken broth, divided
1 tablespoon minced fresh parsley
1 1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme
1 teaspoon minced fresh rosemary leaves or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon black pepper
2 ounces uncooked yolk-free wide noodles
1 cup boneless skinless chicken breast, cooked and diced
Directions
Combine celery, leek, carrot, turnip, and 1/3 cup chicken broth in large saucepan. Cover; cook over medium heat 12 to 15 minutes or until vegetables are tender, stirring occasionally.
Stir in remaining 5 2/3 cups broth, parsley, thyme, rosemary, vinegar, and pepper; bring to a boil. Add noodles; cook until noodles are tender.
Stir in chicken. Reduce heat to medium; simmer until heated through.
Nutrition Facts Per Serving: Calories: 98 calories, Carbohydrates: 12 g, Protein: 10 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 73 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1/2 Vegetable, 1 Meat.
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
15-MINUTE CHILI
Serving Size: 1 cup
Recipe Yield: Serves 4
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
To view this online, click here.
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Protein: 33 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 Starch, 4 Very Lean Meat
BAKED APPLES WITH RAISINS
Recipe Yield: Servings: 2
https://diabeticgourmet.com/diabetic-recipes/baked-apples-with-raisins
Ingredients
2 apples
1 tbsp raisins
Orange juice
Pinch ground cinnamon
Directions
Peel and core the apples. Coat with the orange juice on the outer surface. Stuff with the raisins. Sprinkle on the cinnamon.
Place in Pyrex baking cups. Bake in a 350 F oven for 25-30 minutes, or until fork pierces surface easily. Serve warm or cold.
Nutritional Information Per Serving: Calories: 74; Carbohydrates: 10 g
Diabetic Exchanges: 1-1/2 Fruit
APPLE CINNAMON MUFFINS
Recipe Yield: Servings: 12
View this online at https://diabeticgourmet.com/diabetic-recipes/apple-cinnamon-muffins
Ingredients
1-1/4 cup oat bran cereal; uncooked
1 cup whole wheat flour
2 tsp ground cinnamon
1 tsp baking powder
3/4 tsp baking soda
1/2 tsp salt
3/4 cup unsweetened applesauce
1 cup apple, peeled, cored, diced
1/2 cup honey
1/2 cup vegetable oil
1 egg
1 tsp pure vanilla extract
Directions
Preheat oven to 375.
Coat 12 medium-size cups with vegetables oil or line with paper baking cups.
In a medium bowl combine oat bran cereal, flour, cinnamon, baking powder, soda, and salt.
In large bowl combine applesauce, honey, oil, egg, and vanilla. Stir in dry ingredients; mix well. Stir in apple.
Fill prepared muffin cup almost full. Bake 15-20 minutes or until golden brown. Serve warm.
Nutritional Information Per Serving: Calories: 160; Fat: 7 g; Protein: 3 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 Starch/Bread; 1 Fat; 1/2 Fruit
VEGETABLE-CHICKEN NOODLE SOUP
Yield: 6 servings. Serving size: about 1 cup soup.
View online here.
Ingredients
1 cup chopped celery
1/2 cup thinly sliced leek (white part only)
1/2 cup chopped carrot
1/2 cup chopped turnip
6 cups fat-free reduced-sodium chicken broth, divided
1 tablespoon minced fresh parsley
1 1/2 teaspoons fresh thyme or 1/2 teaspoon dried thyme
1 teaspoon minced fresh rosemary leaves or 1/4 teaspoon dried rosemary
1 teaspoon balsamic vinegar
1/4 teaspoon black pepper
2 ounces uncooked yolk-free wide noodles
1 cup boneless skinless chicken breast, cooked and diced
Directions
Combine celery, leek, carrot, turnip, and 1/3 cup chicken broth in large saucepan. Cover; cook over medium heat 12 to 15 minutes or until vegetables are tender, stirring occasionally.
Stir in remaining 5 2/3 cups broth, parsley, thyme, rosemary, vinegar, and pepper; bring to a boil. Add noodles; cook until noodles are tender.
Stir in chicken. Reduce heat to medium; simmer until heated through.
Nutrition Facts Per Serving: Calories: 98 calories, Carbohydrates: 12 g, Protein: 10 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 18 mg, Sodium: 73 mg, Fiber: 1 g
Exchanges per serving: 1/2 Bread/Starch, 1/2 Vegetable, 1 Meat.
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
BAKED CHICKEN PARMESAN
Recipe Yield: Servings: 6
https://diabeticgourmet.com/diabetic-recipes/baked-chicken-parmesan
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Protein: 38 g; Carbohydrates: 11 g
Diabetic Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
15-MINUTE CHILI
Serving Size: 1 cup
Recipe Yield: Serves 4
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
To view this online, click here.
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg; Protein: 33 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 Starch, 4 Very Lean Meat
Monday, April 2, 2018
Meatless Monday
It's time for another Meatless Monday. Here are six yummy vegetarian recipes to help you through the day, including Corn and Black Bean Taquitos and Vegetable Stir-Fry. Enjoy!
NOT SO GUILTY BROWNIES
Recipe Yield: Servings: 24
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipe/not-so-guilty-brownies
Ingredients
Brownies:
3/4 cup all-purpose flour
3/4 cup sugar
1/4 cup unsweetened cocoa
1/2 tsp baking powder
1/4 tsp salt
1/4 cup oil
2 tsp chocolate extract or flavor
2 eggs
Frosting:
3/4 cup powdered sugar
1 T unsweetened cocoa
1 T skim or 2% milk
1/2 tsp chocolate extract or flavor
1/8 tsp butter flavor
Directions
Heat oven to 350F.
Grease bottom only of 8-inch square pan.
Combine all brownie ingredients in a medium bowl and mix well. Spread in greased pan.
Bake at 350 F. for 13-18 minutes, or until top is dry and springs back when touched lightly in center.
Cool for 15 minutes.
Meanwhile, combine all frosting ingredients in a small bowl & mix well.
Spread over top of slightly cooled brownies or cut brownies into squares and drizzle with frosting (as shown, adjust milk to get the right consistency).
Cool completely.
Nutritional Information Per Serving: Calories: 80; Fat: 3 g; Sodium: 50 mg; Cholesterol: 18 mg; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
GRILLED VEGETABLES WITH BASIL DRESSING
Recipe Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-vegetables-with-basil-dressing
Ingredients
1 small eggplant, sliced into thick rounds
1 zucchini, cut into thick, diagonal slices
1 yellow summer squash, cut into thick slices
1 red bell pepper, seeded and cut into eighths
1 small red onion, sliced and cut into 8 segments
2 Tbsp. balsamic or red wine vinegar
1/4 cup olive oil
1/4 cup chopped fresh basil, or 1 Tbsp. dried
1/4 cup non-fat yogurt
2 Tbsp. reduced-fat mayonnaise
1 Tbsp. minced fresh basil, or 1 tsp. dried
1 tsp. lemon juice
Directions
Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.
Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.
Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.
Grill vegetables, adjusting height of rack to avoid charring if using an outdoor grill.
Serve vegetables as a side dish, as a sandwich filling in pita halves, or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.
Nutritional Information Per Serving: Calories: 88; Fat: 6 g; Sodium: 44 mg; Protein: 2 g; Carbohydrates: 10 g
Diabetic Exchanges: 2 Vegetable; 1 Fat
CHOCOLATE ORANGE BREAD PUDDING
Yield: 8 servings. Serving size: 3/4 cup.
View this online here.
Ingredients
1/4 cup sugar
3 tablespoons unsweetened cocoa powder
1 1/2 cups fat-free (skim) milk
3 eggs, lightly beaten
1 to 2 teaspoons grated orange peel
1 teaspoon vanilla
3/4 teaspoon ground cinnamon
4 ounces (4 cups) cubed French baguette
1/4 cup sugar-free chocolate ice cream topping
8 maraschino cherries with stems (optional)
Directions
Preheat oven to 350°F. Combine sugar and cocoa in medium bowl; stir in milk, eggs, orange peel, vanilla, and cinnamon until well blended.
Place bread cubes in ungreased 8-inch square baking dish. Pour milk mixture evenly over bread cubes.
Bake about 35 minutes or until a knife inserted near center comes out clean. Cool 5 to 10 minutes.
Spoon warm pudding into dessert dishes. Drizzle with ice cream topping and garnish with a cherry.
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 6 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 131 mg, Fiber: 1 g
Exchanges per serving: 1 1/2 Bread/Starch.
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
CHOCOLATE CHIP SCONES
Prep Time: 25 Minutes
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-scones
Ingredients
1 cup whole wheat flour
1 cup all-purpose flour
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 T sugar
1 T brown sugar
1 T cold light butter or light margarine, suitable for baking
1/2 cup plain nonfat yogurt
1 tsp vanilla extract
1/3 cup mini chocolate chips
Directions
Preheat oven to 400 ° F. Spray baking sheet with cooking spray.
In a medium bowl, combine flours, baking powder, salt, and sugars. With pastry blender or two knives, cut in butter until mixture resembles coarse crumbs.
Using a rubber spatula, stir in yogurt, extract and chips until mixture holds together and forms a ball.
Place dough ball on prepared baking sheet. Pat into a 9-inch circle. Using a sharp knife, mark dough into 12 wedges, cutting into, but not through, dough.
Bake 20 minutes or until golden brown. Cut into wedges and serve warm. Or, cool and store covered and/or freeze up to 3 months. To reheat, bake uncovered at 350 ° F. for 5 to 10 minutes.
Nutritional Information Per Serving: Calories: 136; Fat: 4 g; Sodium: 181 mg; Cholesterol: 4 mg; Protein: 3 g; Carbohydrates: 24 g
Diabetic Exchanges: 1 starch; 1/2 fruit and 1/2 fat (2 carb choices)
CORN AND BLACK BEAN TAQUITOS
This recipe begins, “Minimum prep and bake time makes homemade taquitos a healthy 'fast food' for busy days. Couple with a side salad for a balanced meal.”
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/7259-corn-and-black-bean-taquitos
Ingredients
8 low carb tortillas
15 oz. black beans, drained
1 cup fresh spinach, chopped
1/2 cup frozen corn
1 cup shredded Monterey jack cheese
3 TBSP salsa
2 TBSP lime juice
1/2 tsp cumin
Pepper to taste
Directions
Preheat oven to 400 degrees F.
Slightly mash beans with a fork. Add all ingredients together and mix well.
Spoon 3-4 TBSP of mixture into the center of each tortilla. Tightly roll and place on greased baking sheet. Spray the taquitos with olive oil or coconut oil cooking spray.
Bake 15-20 minutes or until taquitos are lightly brown and crisp.
Nutritional Facts: Servings: 8; For 1 taquito: Calories – 102; Total Fat – 6g; Saturated Fat – 3g; Sodium – 149mg; Carbohydrates – 12g; Dietary fiber – 4g; Sugars – 2g; Protein – 7g
NOT SO GUILTY BROWNIES
Recipe Yield: Servings: 24
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipe/not-so-guilty-brownies
Ingredients
Brownies:
3/4 cup all-purpose flour
3/4 cup sugar
1/4 cup unsweetened cocoa
1/2 tsp baking powder
1/4 tsp salt
1/4 cup oil
2 tsp chocolate extract or flavor
2 eggs
Frosting:
3/4 cup powdered sugar
1 T unsweetened cocoa
1 T skim or 2% milk
1/2 tsp chocolate extract or flavor
1/8 tsp butter flavor
Directions
Heat oven to 350F.
Grease bottom only of 8-inch square pan.
Combine all brownie ingredients in a medium bowl and mix well. Spread in greased pan.
Bake at 350 F. for 13-18 minutes, or until top is dry and springs back when touched lightly in center.
Cool for 15 minutes.
Meanwhile, combine all frosting ingredients in a small bowl & mix well.
Spread over top of slightly cooled brownies or cut brownies into squares and drizzle with frosting (as shown, adjust milk to get the right consistency).
Cool completely.
Nutritional Information Per Serving: Calories: 80; Fat: 3 g; Sodium: 50 mg; Cholesterol: 18 mg; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
GRILLED VEGETABLES WITH BASIL DRESSING
Recipe Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-vegetables-with-basil-dressing
Ingredients
1 small eggplant, sliced into thick rounds
1 zucchini, cut into thick, diagonal slices
1 yellow summer squash, cut into thick slices
1 red bell pepper, seeded and cut into eighths
1 small red onion, sliced and cut into 8 segments
2 Tbsp. balsamic or red wine vinegar
1/4 cup olive oil
1/4 cup chopped fresh basil, or 1 Tbsp. dried
1/4 cup non-fat yogurt
2 Tbsp. reduced-fat mayonnaise
1 Tbsp. minced fresh basil, or 1 tsp. dried
1 tsp. lemon juice
Directions
Thread skewers with alternating pieces of eggplant, zucchini, squash, bell pepper and onion. Place skewered vegetables in shallow pan.
Make marinade for vegetables by blending vinegar, oil and 1/4 cup fresh basil (or 1 Tbsp. dried). Pour over vegetables. Let stand 10 minutes, occasionally turning skewers so marinade coats all sides.
Meanwhile, make dressing. Place yogurt, mayonnaise, 1 Tbsp. fresh basil (or 1 tsp. dried) and lemon juice in a blender and mix until smooth. Transfer to small pitcher.
Grill vegetables, adjusting height of rack to avoid charring if using an outdoor grill.
Serve vegetables as a side dish, as a sandwich filling in pita halves, or on sliced French bread or bruschetta. Pass basil-yogurt dressing to use as a topping.
Nutritional Information Per Serving: Calories: 88; Fat: 6 g; Sodium: 44 mg; Protein: 2 g; Carbohydrates: 10 g
Diabetic Exchanges: 2 Vegetable; 1 Fat
CHOCOLATE ORANGE BREAD PUDDING
Yield: 8 servings. Serving size: 3/4 cup.
View this online here.
Ingredients
1/4 cup sugar
3 tablespoons unsweetened cocoa powder
1 1/2 cups fat-free (skim) milk
3 eggs, lightly beaten
1 to 2 teaspoons grated orange peel
1 teaspoon vanilla
3/4 teaspoon ground cinnamon
4 ounces (4 cups) cubed French baguette
1/4 cup sugar-free chocolate ice cream topping
8 maraschino cherries with stems (optional)
Directions
Preheat oven to 350°F. Combine sugar and cocoa in medium bowl; stir in milk, eggs, orange peel, vanilla, and cinnamon until well blended.
Place bread cubes in ungreased 8-inch square baking dish. Pour milk mixture evenly over bread cubes.
Bake about 35 minutes or until a knife inserted near center comes out clean. Cool 5 to 10 minutes.
Spoon warm pudding into dessert dishes. Drizzle with ice cream topping and garnish with a cherry.
Nutrition Facts Per Serving: Calories: 131 calories, Carbohydrates: 23 g, Protein: 6 g, Fat: 2 g, Saturated Fat: 1 g, Cholesterol: 80 mg, Sodium: 131 mg, Fiber: 1 g
Exchanges per serving: 1 1/2 Bread/Starch.
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/vegetable-stir-fry
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
CHOCOLATE CHIP SCONES
Prep Time: 25 Minutes
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-scones
Ingredients
1 cup whole wheat flour
1 cup all-purpose flour
2 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 T sugar
1 T brown sugar
1 T cold light butter or light margarine, suitable for baking
1/2 cup plain nonfat yogurt
1 tsp vanilla extract
1/3 cup mini chocolate chips
Directions
Preheat oven to 400 ° F. Spray baking sheet with cooking spray.
In a medium bowl, combine flours, baking powder, salt, and sugars. With pastry blender or two knives, cut in butter until mixture resembles coarse crumbs.
Using a rubber spatula, stir in yogurt, extract and chips until mixture holds together and forms a ball.
Place dough ball on prepared baking sheet. Pat into a 9-inch circle. Using a sharp knife, mark dough into 12 wedges, cutting into, but not through, dough.
Bake 20 minutes or until golden brown. Cut into wedges and serve warm. Or, cool and store covered and/or freeze up to 3 months. To reheat, bake uncovered at 350 ° F. for 5 to 10 minutes.
Nutritional Information Per Serving: Calories: 136; Fat: 4 g; Sodium: 181 mg; Cholesterol: 4 mg; Protein: 3 g; Carbohydrates: 24 g
Diabetic Exchanges: 1 starch; 1/2 fruit and 1/2 fat (2 carb choices)
CORN AND BLACK BEAN TAQUITOS
This recipe begins, “Minimum prep and bake time makes homemade taquitos a healthy 'fast food' for busy days. Couple with a side salad for a balanced meal.”
To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/7259-corn-and-black-bean-taquitos
Ingredients
8 low carb tortillas
15 oz. black beans, drained
1 cup fresh spinach, chopped
1/2 cup frozen corn
1 cup shredded Monterey jack cheese
3 TBSP salsa
2 TBSP lime juice
1/2 tsp cumin
Pepper to taste
Directions
Preheat oven to 400 degrees F.
Slightly mash beans with a fork. Add all ingredients together and mix well.
Spoon 3-4 TBSP of mixture into the center of each tortilla. Tightly roll and place on greased baking sheet. Spray the taquitos with olive oil or coconut oil cooking spray.
Bake 15-20 minutes or until taquitos are lightly brown and crisp.
Nutritional Facts: Servings: 8; For 1 taquito: Calories – 102; Total Fat – 6g; Saturated Fat – 3g; Sodium – 149mg; Carbohydrates – 12g; Dietary fiber – 4g; Sugars – 2g; Protein – 7g
Subscribe to:
Posts (Atom)