Some foods are iconic for certain times of year, or certain holidays: ice cream, watermelon, burgers, and fries for summer, stews and soup for winter, candy canes for certain winter holidays, turkey for Thanksgiving.
Yet there's no reason why we can't enjoy these foods year 'round. These turkey recipes are good any time of year. Check out the Grilled Turkey, Portabella Mushrooms, and Vegetable Kebabs, the Baja Turkey Chili, or any of the other yummy recipes. Enjoy!
ALPHABET TURKEY SOUP
Recipe Yield: 8 servings
View online: https://diabeticgourmet.com/diabetic-recipes/alphabet-turkey-soup
Print version: https://diabeticgourmet.com/diabetic-recipes/alphabet-turkey-soup/print/
Ingredients
4 cups turkey broth or reduced-sodium chicken bouillon
1 can (16 ounces) tomatoes
1 cup chopped onion
1 cup peeled and thinly sliced carrots
2 teaspoons Italian seasoning
1/2 teaspoon salt
1/4 teaspoon pepper
4 cups thinly sliced cabbage
2 cups cooked turkey, cut into 1/2-inch cubes
1/2 cup alphabet pasta
Directions
In 5-quart saucepan, over medium-high heat, combine broth, tomatoes, onion, carrots, Italian seasoning, salt and pepper; bring to a boil. Reduce to low and simmer 10 to 15 minutes or until carrots are tender.
Add cabbage, turkey and pasta; return to boil. Immediately reduce heat and simmer 5 to 10 minutes or until cabbage and pasta are tender.
Nutritional Information Per Serving: Calories: 152; Fat: 3 g; Sodium: 592 mg; Cholesterol: 27 mg; Protein: 14 g; Carbohydrates: 18 g
GRILLED TURKEY, PORTABELLA MUSHROOMS AND VEGETABLE KEBABS
Recipe Yield: 4 servings
View online: https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs
Print version: https://diabeticgourmet.com/diabetic-recipes/grilled-turkey-portabella-mushrooms-and-vegetable-kebabs/print/
Ingredients
1-1/2 to 2 pounds turkey thighs, skinned, boned & cut into 1-inch cubes
2 whole portabella mushrooms, stemmed & quartered
1/2 cup green onions, chopped
1/3 cup olive oil
1/4 cup balsamic vinegar
1 tablespoon Worcestershire sauce
2 teaspoons garlic, minced
1 teaspoon dried rosemary
1 teaspoon dried tarragon
1/2 medium red bell pepper, seeded & cut into 1-inch cubes
1 small yellow squash, cut into 1/2-inch rounds
1 small zucchini, cut into 1/2-inch rounds
Directions
Place turkey cubes and mushroom quarters in a large, self-closing, food-safe plastic bag.
In small bowl, combine green onions, oil, vinegar, Worcestershire sauce, garlic, rosemary and tarragon. Pour over turkey and mushrooms. Seal bag and refrigerate 2 hours or overnight.
Spray grill rack with nonstick vegetable oil spray. Prepare grill for direct heat cooking.
Drain turkey and mushrooms from marinade and discard marinade.
On 10 or 12-inch skewers, alternating ingredients, arrange drained turkey cubes, mushrooms, bell pepper, yellow squash and zucchini.
Grill over medium flame or coals 10 to 12 minutes or until turkey is no longer pink in center, turning once. Cook thighs to an internal temperature of 170 degrees F.
Nutritional Information Per Serving: Calories: 320 Fat: 11 g; Saturated Fat: 3 g; Fiber: 3 g; Sodium: 150 mg; Cholesterol: 130 mg; Protein: 49 g; Carbohydrates: 6 g; Sugars: 3 g
WARM TURKEY AND WHITE BEAN SALAD
Recipe Yield: Yield: 4 servings
This can be viewed online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
Ingredients
1 tablespoon olive oil
2 cloves garlic, crushed (used to flavor pan)
1 cup sliced mushrooms
1/2 pound cooked turkey breast, cubed
1 cup sliced roasted red peppers from jar
1/2 cup sliced green onions
1 cup frozen cut green beans, thawed
1 (15.5 ounce) can cannellini or navy beans, drained and rinsed
2 tablespoons red wine vinegar
2 tablespoons prepared pesto
1 small head romaine lettuce, torn into small pieces
Directions
In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.
Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.
Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g
Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat
BAJA TURKEY CHILI
Recipe Yield: Yield: 24 servings
Source: NDOP
View this online at https://diabeticgourmet.com/diabetic-recipes/baja-turkey-chili.
Ingredients
2 tablespoons olive oil
2 cups chopped onion
2 cups chopped celery
2 quarts pulled or cooked turkey breast, chopped
50 ounces white kidney beans, rinsed and well drained
44 ounces white shoepeg corn, undrained
8 ounces green chilies, chopped
2 quarts turkey broth
2 teaspoons ground cumin
3 cups shredded monterey jack cheese
1 bunch fresh cilantro sprigs
As needed tortilla chips
Directions
In a medium stock pot, heat oil over medium heat.
Add onion and celery, cook and stir until vegetables are tender.
Stir in turkey, beans, corn, chilies, broth and cumin. Combine well.
Cover and cook about 20-30 minutes, stirring occasionally until heated through.
Serve 8 ounces per serving and garnish with cheese and cilantro.
Serve with tortilla chips, if desired (not included in nutritional information).
Nutritional Information Per Serving: Calories: 259; Fat: 6 g; Sodium: 263 m; Cholesterol: 37 mg; Protein: 21 g; Carbohydrates: 29 g
15-MINUTE CHILI
Serving Size: 1 cup
Recipe Yield: Serves 4
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/15-minute-chili.
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
TURKEY CASSEROLE
Recipe Yield: Serves: 4
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-casserole.
Ingredients
4 ounces vegetale elbow or shell macaroni
1/2 pound ground turkey
1/4 cup chopped onion
1 garlic clove, minced
1/2 cup tomato sauce
1/2 teaspoon dried leaf thyme
1/4 teaspoon ground cinnamon
1/4 teaspoon salt
Pepper to Taste
1/2 cup shredded part-skim mozzarella cheese
Directions
Preheat oven to 350 degrees F. Cook macaroni until al dente, being careful not to overcook. Drain and rinse under cold water. Coat an 8-inch square baking pan or casserole dish with non-stick cooking spray.
In a large non-stick skillet, cook turkey, onion and garlic until meat is browned. Drain off fat. Stir in macaroni, tomato sauce, thyme, cinnamon, salt and pepper. Spoon into casserole dish and top with cheese. Bake 30 minutes.
Nutritional Information Per Serving: Calories: 241; Fat: 11 g; Sodium: 253 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 20 g
Diabetic Exchanges: 2 Meat, 1 Starch/Bread, 1 Vegetable
Tuesday, February 18, 2020
Monday, February 17, 2020
Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Today's offerings include Colorful Turkey Stuffed Peppers and Chicken Marsala. Enjoy!
SAVORY BEEF STEW
Recipe Yield: Servings: 12
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/savory-beef-stew.
Ingredients
Vegetable oil spray
2-1/2 lbs eye of round roast, visible fat removed, bite-size pieces
Vegetable oil spray
1 teaspoon olive oil
1 cup finely chopped onion (about 2 medium)
5-1/2 cups Beef Broth (low-sodium variety)
1 teaspoon dried thyme, crumbled
1 teaspoon dried marjoram, crumbled
1 bay leaf, broken in half
1 pound red potatoes, unpeeled (about 3 medium)
2 large carrots
8 ounces fresh mushrooms (3 to 3-1/2)
1 cup diced red bell pepper (1 medium)
1/2 cup thinly sliced green onions (green and white parts)
2 cups Beef Broth (low-sodium variety)
1/4 cup plus 2 tablespoons cornstarch
1/4 cup no-salt-added tomato paste
1 teaspoon salt-free Italian herb seasoning
3/4 teaspoon pepper
1/2 teaspoon salt
Directions
Preheat broiler.
Lightly spray a broiler pan and rack with vegetable oil spray. Broil meat about 6 inches from heat for 15 to 20 minutes, or until meat is brown on all sides, turning occasionally.
Spray a stock pot with vegetable oil spray and heat over medium-high heat. Add oil and swirl to coat bottom of pot. Saute onions until translucent.
Add meat, any pan juices, 5-1/2 cups broth, thyme, marjoram, and bay leaf. Bring to a boil over high heat. Reduce heat and simmer, uncovered, for 1-1/2 hours or until meat is tender.
Meanwhile, cut potatoes into chunks, slice carrots, and quarter mushrooms. Add to pot. Simmer, covered, for 30 minutes.
Add bell pepper and green onion.
In a medium bowl, whisk together remaining ingredients. Pour into stew. Bring to a boil over high heat, stirring constantly. Reduce heat to low. Cook for 5 minutes, or until thickened, stirring constantly. Remove bay leaf before serving stew.
Nutritional Information Per Serving: Calories: 173; Fat: 4 g; Sodium: 156 mg; Protein: 18 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Bread/Starch, 2 Low-Fat Meat
BEEF VEGETABLE SOUP
Recipe Yield: Servings: 10
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-vegetable-soup.
Ingredients
1 beef shank bone with 1lb. meat
2-1/2 quarts water
2 bay leaves
1/3 cup chopped celery leaves
1/4 cup chopped fresh parsley
1 tsp Morton Lite Salt Mixture
1/2 tsp freshly ground pepper
1 envelope (1oz.) onion soup mix
1 can (15oz.) stewed tomatoes with juice
1 package (10oz.) frozen mixed vegetables
1 cup peeled, diced potatoes
1 cup sliced celery
Directions
Remove any fat from the beef.
In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.
Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieces and return to broth. Discard bone and bay leaves.
Add tomatoes, frozen vegetables, potatoes, and celery.
Cover and simmer for 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 106; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Protein: 12.2 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 lean meat; 1/2 bread; 1 vegetable
SPICED APPLE PUDDING
Recipe Yield: Servings: 4 (1/2 cup)
View this online at https://diabeticgourmet.com/diabetic-recipes/spiced-apple-pudding.
Ingredients
2 cups Unsweetened apple juice
1/3 cup Granulated sugar substitute
1/3 cup Cornstarch
1/2 tsp Cinnamon
1 Egg
Directions
In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix well. Add remaining juice. Place over medium heat and cook, stirring, until mixture comes to a boil. Reduce heat and simmer for 2 minutes. Remove from heat.
In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to beaten egg. Stir until smooth. Return immediately to hot mixture, stirring constantly. (The hot mixture will cook the egg.)
Stir in sweetener and cinnamon. Pour into 4 dessert dishes, cover with plastic wrap to prevent skin from forming. Cool to room temperature or chill in refrigerator.
Nutritional Information Per Serving: Calories: 117; Fat: 1 g; Protein: 1 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 starch; 1 fruit
CHICKEN MARSALA
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-marsala.
Ingredients
1/4 cup flour
Dash white pepper
Dash oregano
Dash basil
1-1/4 pound boneless chicken breasts
1 tablespoon safflower oil
1 tablespoon butter or margarine
1/2 pound mushrooms, sliced
1 cup marsala wine or dry sherry
Directions
Mix the flour, white pepper, oregano, and basil together on a plate.
Wash and dry the chicken breasts and coat each with the flour mixture. Reserve any leftover flour.
Heat the oil and butter in a frying pan. Add the chicken breasts and saute gently until brown and tender on both sides, about 15 minutes. Remove the breasts to a dish.
Add the mushrooms and 1/4 cup of the wine; cook for about 5 minutes over low heat. Scrape the bottom of pan to loosen any flour. Stir in any reserved flour and the remaining wine.
Simmer until the mixture thickens, stirring constantly. Slip the cooked breasts into the sauce. Cook gently for about 5 minutes or more.
Nutritional Information Per Serving: Calories: 333; Fat: 9.1 g; Sodium: 106 mg; Protein: 21 g; Carbohydrates: 9 g
Diabetic Exchanges: 3/4 Bread/Starch, 3 Low-Fat Meat
CHOCOLATE CHERRY TARTS
Recipe Yield: Servings: 24
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts.
Ingredients
2 (8oz) packages Neufchatel (light) cream cheese, room temp
2/3 cup granulated sugar
2 eggs, room temp
1 tsp vanilla extract
24 Keebler chocolate wafers, 30% reduced fat
1 (21oz) can light cherry pie filling
Directions
Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.
Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.
Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
COLORFUL TURKEY STUFFED PEPPERS
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1321
View recipe with photo: http://diabeticgourmet.com/recipes/html/1321.shtml
Source: Jennie-O
Ingredients
2 bell peppers, preferably a mix of yellow, green or red
1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon fresh basil or 1 teaspoon dried basil leaves
1/4 teaspoon salt, if desired
1/4 teaspoon freshly ground black pepper
1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained
1/2 cup cooked white or brown rice
3/4 cup shredded low-fat Cheddar cheese, divided
paprika, if desired
fresh parsley, if desired
Directions
Heat oven to 375F.
Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.
Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.
Remove meat mixture from heat and stir in 1/2 cup cheese.
Mound heaping 1/2 cup of mixture into each pepper half.
Bake 20 minutes or until filling is hot and peppers are tender.
Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g ; Sugars: 5 g ; Carbohydrates: 14 g
SAVORY BEEF STEW
Recipe Yield: Servings: 12
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/savory-beef-stew.
Ingredients
Vegetable oil spray
2-1/2 lbs eye of round roast, visible fat removed, bite-size pieces
Vegetable oil spray
1 teaspoon olive oil
1 cup finely chopped onion (about 2 medium)
5-1/2 cups Beef Broth (low-sodium variety)
1 teaspoon dried thyme, crumbled
1 teaspoon dried marjoram, crumbled
1 bay leaf, broken in half
1 pound red potatoes, unpeeled (about 3 medium)
2 large carrots
8 ounces fresh mushrooms (3 to 3-1/2)
1 cup diced red bell pepper (1 medium)
1/2 cup thinly sliced green onions (green and white parts)
2 cups Beef Broth (low-sodium variety)
1/4 cup plus 2 tablespoons cornstarch
1/4 cup no-salt-added tomato paste
1 teaspoon salt-free Italian herb seasoning
3/4 teaspoon pepper
1/2 teaspoon salt
Directions
Preheat broiler.
Lightly spray a broiler pan and rack with vegetable oil spray. Broil meat about 6 inches from heat for 15 to 20 minutes, or until meat is brown on all sides, turning occasionally.
Spray a stock pot with vegetable oil spray and heat over medium-high heat. Add oil and swirl to coat bottom of pot. Saute onions until translucent.
Add meat, any pan juices, 5-1/2 cups broth, thyme, marjoram, and bay leaf. Bring to a boil over high heat. Reduce heat and simmer, uncovered, for 1-1/2 hours or until meat is tender.
Meanwhile, cut potatoes into chunks, slice carrots, and quarter mushrooms. Add to pot. Simmer, covered, for 30 minutes.
Add bell pepper and green onion.
In a medium bowl, whisk together remaining ingredients. Pour into stew. Bring to a boil over high heat, stirring constantly. Reduce heat to low. Cook for 5 minutes, or until thickened, stirring constantly. Remove bay leaf before serving stew.
Nutritional Information Per Serving: Calories: 173; Fat: 4 g; Sodium: 156 mg; Protein: 18 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Bread/Starch, 2 Low-Fat Meat
BEEF VEGETABLE SOUP
Recipe Yield: Servings: 10
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-vegetable-soup.
Ingredients
1 beef shank bone with 1lb. meat
2-1/2 quarts water
2 bay leaves
1/3 cup chopped celery leaves
1/4 cup chopped fresh parsley
1 tsp Morton Lite Salt Mixture
1/2 tsp freshly ground pepper
1 envelope (1oz.) onion soup mix
1 can (15oz.) stewed tomatoes with juice
1 package (10oz.) frozen mixed vegetables
1 cup peeled, diced potatoes
1 cup sliced celery
Directions
Remove any fat from the beef.
In a large, covered soup pot, simmer the beef bone with meat in water with bay leaves, celery leaves, parsley, Morton Lite Salt Mixture, pepper, and onion soup mix until meat is tender, about 2-1/2 hours.
Remove the one, meat and bay leaves. Chill broth and remove any fat. Cut meat into bite size pieces and return to broth. Discard bone and bay leaves.
Add tomatoes, frozen vegetables, potatoes, and celery.
Cover and simmer for 25 minutes. Serve hot.
Nutritional Information Per Serving: Calories: 106; Fat: 2.46 g; Sodium: 306 mg; Cholesterol: 28 mg; Protein: 12.2 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 lean meat; 1/2 bread; 1 vegetable
SPICED APPLE PUDDING
Recipe Yield: Servings: 4 (1/2 cup)
View this online at https://diabeticgourmet.com/diabetic-recipes/spiced-apple-pudding.
Ingredients
2 cups Unsweetened apple juice
1/3 cup Granulated sugar substitute
1/3 cup Cornstarch
1/2 tsp Cinnamon
1 Egg
Directions
In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix well. Add remaining juice. Place over medium heat and cook, stirring, until mixture comes to a boil. Reduce heat and simmer for 2 minutes. Remove from heat.
In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to beaten egg. Stir until smooth. Return immediately to hot mixture, stirring constantly. (The hot mixture will cook the egg.)
Stir in sweetener and cinnamon. Pour into 4 dessert dishes, cover with plastic wrap to prevent skin from forming. Cool to room temperature or chill in refrigerator.
Nutritional Information Per Serving: Calories: 117; Fat: 1 g; Protein: 1 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 starch; 1 fruit
CHICKEN MARSALA
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-marsala.
Ingredients
1/4 cup flour
Dash white pepper
Dash oregano
Dash basil
1-1/4 pound boneless chicken breasts
1 tablespoon safflower oil
1 tablespoon butter or margarine
1/2 pound mushrooms, sliced
1 cup marsala wine or dry sherry
Directions
Mix the flour, white pepper, oregano, and basil together on a plate.
Wash and dry the chicken breasts and coat each with the flour mixture. Reserve any leftover flour.
Heat the oil and butter in a frying pan. Add the chicken breasts and saute gently until brown and tender on both sides, about 15 minutes. Remove the breasts to a dish.
Add the mushrooms and 1/4 cup of the wine; cook for about 5 minutes over low heat. Scrape the bottom of pan to loosen any flour. Stir in any reserved flour and the remaining wine.
Simmer until the mixture thickens, stirring constantly. Slip the cooked breasts into the sauce. Cook gently for about 5 minutes or more.
Nutritional Information Per Serving: Calories: 333; Fat: 9.1 g; Sodium: 106 mg; Protein: 21 g; Carbohydrates: 9 g
Diabetic Exchanges: 3/4 Bread/Starch, 3 Low-Fat Meat
CHOCOLATE CHERRY TARTS
Recipe Yield: Servings: 24
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts.
Ingredients
2 (8oz) packages Neufchatel (light) cream cheese, room temp
2/3 cup granulated sugar
2 eggs, room temp
1 tsp vanilla extract
24 Keebler chocolate wafers, 30% reduced fat
1 (21oz) can light cherry pie filling
Directions
Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.
Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.
Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
COLORFUL TURKEY STUFFED PEPPERS
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1321
View recipe with photo: http://diabeticgourmet.com/recipes/html/1321.shtml
Source: Jennie-O
Ingredients
2 bell peppers, preferably a mix of yellow, green or red
1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon fresh basil or 1 teaspoon dried basil leaves
1/4 teaspoon salt, if desired
1/4 teaspoon freshly ground black pepper
1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained
1/2 cup cooked white or brown rice
3/4 cup shredded low-fat Cheddar cheese, divided
paprika, if desired
fresh parsley, if desired
Directions
Heat oven to 375F.
Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.
Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.
Remove meat mixture from heat and stir in 1/2 cup cheese.
Mound heaping 1/2 cup of mixture into each pepper half.
Bake 20 minutes or until filling is hot and peppers are tender.
Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g ; Sugars: 5 g ; Carbohydrates: 14 g
Meatless Monday
It's time for another Meatless Monday, where we check out recipes that are both diabetic-friendly and meat-free. Today's offerings include Ten-Minute Gazpacho and Baked Apples Burnette. Enjoy!
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at http://diabeticgourmet.com/recipes/html/240.shtml
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
SPINACH VEGETABLE KUGEL
The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g
Diabetic Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
BAKED VANILLA CUSTARD
This recipe begins, “Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.”
Recipe Yield: Yield: 10 servings
Source: Equal ®
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard.
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 milk, 1/2 lean meat
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Fruit
ROASTED CORN AND ROMA TOMATO SALAD
Recipe Yield: Makes 8 servings.
Source: Dreamfields
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-corn-and-roma-tomato-salad.
Ingredients
1 box Dreamfields Penne Rigate
1 tablespoon plus 5 teaspoons olive oil
4 cups corn kernels (see note below)
1 medium bell pepper (red, orange or yellow), cut in half lengthwise, seeds and membranes removed
6 Roma tomatoes, cut in half lengthwise
1/2 cup sliced fresh basil
Coarsely ground black pepper
Dressing:
2 tablespoons olive oil
2 tablespoons white wine vinegar
1/2 teaspoon salt
1/3 cup crumbled cooked bacon (optional)
Shredded Parmesan cheese (optional)
Note: Fresh or frozen corn kernels (thawed) may be used. Grilled corn, cut off the cob, may be substituted; omit roasting.
Directions
Preheat oven to 425°F. Line two rimmed baking pans (15x10x1-inch) with aluminum foil. Brush lightly with olive oil (about 1 teaspoon each).
Toss corn with 2 teaspoons oil. Spread in even layer on one baking pan, covering 3/4 of pan. Place pepper halves cut side down in pan with corn; brush with 1 teaspoon oil.
Place tomatoes cut side down in second pan. Brush with remaining 1 tablespoon oil. Place both pans in oven, using center rack and rack below center.
Roast corn and peppers about 30 minutes, stirring corn two times and turning peppers once until corn and peppers are lightly browned and peppers are tender. Roast tomatoes 30 to 40 minutes until tender and browned on top. (Switch rack positions after 15 minutes.)
Meanwhile, cook pasta according to package directions; drain. Rinse with cold water; drain again. Place in large bowl. Remove skin from peppers; chop. Remove skin from tomatoes; chop. Toss corn, peppers and tomatoes with pasta. Add basil; toss gently. Season with black pepper, as desired.
For dressing, whisk together 2 tablespoons oil, vinegar and salt. Toss with pasta mixture. Sprinkle with bacon and Parmesan cheese, if desired.
Variations: If desired, add chopped avocado and/or cooked shrimp.
Nutritional Information Per Serving: Calories: 308; Calories from fat: 51; Fat: 10; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 g
TEN-MINUTE GAZPACHO
Recipe Yield: Makes 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.
Ingredients
2 cups tomato juice, preferably reduced-sodium
2 garlic cloves, chopped
2 tsp. olive oil
2 Tbsp. bread crumbs
1/2 Tbsp. white wine vinegar
Salt and freshly ground black pepper, to taste
1/4 cup seeded and diced cucumber
1/4 cup finely diced green bell pepper
1 plum tomato, seeded and finely diced
1/4 cup red onion, finely diced
1/4 cup zucchini, finely diced (optional)
1 hard boiled egg white, finely chopped (optional)
Directions
In a blender, purée tomato juice, garlic and olive oil.
Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.
Pour into a covered container and chill well, from 2 hours to overnight.
When ready to serve, adjust seasonings if necessary.
Divide soup among 4 serving bowls.
Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)
Notes:
Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.
Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g
VEGETABLE STIR-FRY
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at http://diabeticgourmet.com/recipes/html/240.shtml
Ingredients
1 pound fresh broccoli
1 teaspoon acceptable margarine
1 teaspoon acceptable vegetable oil
1 pound carrots, peeled and thinly sliced
12 ounces fresh mushrooms, thinly sliced (3-1/2 to 4 cups)
2 to 3 medium green onions, thinly sliced (about 1/3 cup)
2 tablespoons dry sherry
1 tablespoon fresh lemon juice
1 tablespoon ground nutmeg
1 teaspoon dried thyme, crumbled
Pepper to taste
Directions
Separate broccoli florets so they are of small, uniform size. Peel tough stems; cut stems into 2-inch pieces.
In a large skillet or wok, heat margarine and oil over medium heat, swirling to coat bottom. Stir-fry broccoli, carrots, mushrooms, and green onions for 5 minutes, or until vegetables are tender-crisp. Stir in remaining ingredients.
Nutritional Information Per Serving: Calories: 65; Fat: 4 g; Sodium: 57 mg; Protein: 3 g; Carbohydrates: 11 g
Diabetic Exchanges: 2 Vegetable, 1 Fat
SPINACH VEGETABLE KUGEL
The recipe starts off, “The vegetables for this colorful, vitamin-packed kugel can be prepared quickly in the food processor. Double the recipe for a large crowd. It's a winner! Use frozen spinach instead of fresh if you prefer.” Servings: 6
Find this recipe online at: http://diabeticgourmet.com/recipes/html/2.shtml
Ingredients
10 oz. package (300g) fresh spinach
2 onions, chopped
1 stalk celery, chopped
1 red pepper, chopped
3 carrots, grated
1 cup mushrooms, chopped
1 tablespoon olive oil
2 eggs plus 2 whites (or 3 eggs)
3/4 teaspoon salt
1/4 teaspoon each pepper and garlic powder
1/2 teaspoon dried basil
1/4 cup matzo meal
Directions
Preheat oven to 350 degrees F. Wash spinach thoroughly. Remove and discard tough stems. Cook spinach in a covered saucepan until wilted, about 3 minutes (or microwave on HIGH for 4 minutes). Don't add any water. The water clinging to the leaves will provide enough steam to cook it. Cool and squeeze dry.
Heat oil in a non-stick skillet on medium heat. Saute onion, celery, red pepper and carrots for 5 minutes, until golden. Add mushrooms and cook 5 minutes longer (or cook vegetables uncovered in the microwave for 6 to 8 minutes on HIGH).
Chop spinach coarsely. Combine with remaining ingredients and mix well. Pour into a sprayed 7" x 11" Pyrex casserole. Bake uncovered at 350F for 45 to 50 minutes, until firm. Cut into squares to serve.
Nutritional Information Per Serving: Calories: 81; Protein: 4 g; Fat: 2.7 g; Carbohydrates: 11 g
Diabetic Exchanges: 1/3 Bread/Starch; 1/2 Vegetable
BAKED VANILLA CUSTARD
This recipe begins, “Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.”
Recipe Yield: Yield: 10 servings
Source: Equal ®
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard.
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 milk, 1/2 lean meat
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Fruit
ROASTED CORN AND ROMA TOMATO SALAD
Recipe Yield: Makes 8 servings.
Source: Dreamfields
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/roasted-corn-and-roma-tomato-salad.
Ingredients
1 box Dreamfields Penne Rigate
1 tablespoon plus 5 teaspoons olive oil
4 cups corn kernels (see note below)
1 medium bell pepper (red, orange or yellow), cut in half lengthwise, seeds and membranes removed
6 Roma tomatoes, cut in half lengthwise
1/2 cup sliced fresh basil
Coarsely ground black pepper
Dressing:
2 tablespoons olive oil
2 tablespoons white wine vinegar
1/2 teaspoon salt
1/3 cup crumbled cooked bacon (optional)
Shredded Parmesan cheese (optional)
Note: Fresh or frozen corn kernels (thawed) may be used. Grilled corn, cut off the cob, may be substituted; omit roasting.
Directions
Preheat oven to 425°F. Line two rimmed baking pans (15x10x1-inch) with aluminum foil. Brush lightly with olive oil (about 1 teaspoon each).
Toss corn with 2 teaspoons oil. Spread in even layer on one baking pan, covering 3/4 of pan. Place pepper halves cut side down in pan with corn; brush with 1 teaspoon oil.
Place tomatoes cut side down in second pan. Brush with remaining 1 tablespoon oil. Place both pans in oven, using center rack and rack below center.
Roast corn and peppers about 30 minutes, stirring corn two times and turning peppers once until corn and peppers are lightly browned and peppers are tender. Roast tomatoes 30 to 40 minutes until tender and browned on top. (Switch rack positions after 15 minutes.)
Meanwhile, cook pasta according to package directions; drain. Rinse with cold water; drain again. Place in large bowl. Remove skin from peppers; chop. Remove skin from tomatoes; chop. Toss corn, peppers and tomatoes with pasta. Add basil; toss gently. Season with black pepper, as desired.
For dressing, whisk together 2 tablespoons oil, vinegar and salt. Toss with pasta mixture. Sprinkle with bacon and Parmesan cheese, if desired.
Variations: If desired, add chopped avocado and/or cooked shrimp.
Nutritional Information Per Serving: Calories: 308; Calories from fat: 51; Fat: 10; Saturated Fat: 1 g; Sodium: 172 mg; Protein: 9 g; Carbohydrates: 0 g
TEN-MINUTE GAZPACHO
Recipe Yield: Makes 4 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/ten-minute-gazpacho.
Ingredients
2 cups tomato juice, preferably reduced-sodium
2 garlic cloves, chopped
2 tsp. olive oil
2 Tbsp. bread crumbs
1/2 Tbsp. white wine vinegar
Salt and freshly ground black pepper, to taste
1/4 cup seeded and diced cucumber
1/4 cup finely diced green bell pepper
1 plum tomato, seeded and finely diced
1/4 cup red onion, finely diced
1/4 cup zucchini, finely diced (optional)
1 hard boiled egg white, finely chopped (optional)
Directions
In a blender, purée tomato juice, garlic and olive oil.
Add bread crumbs and vinegar, and blend to combine. Season to taste with salt and pepper.
Pour into a covered container and chill well, from 2 hours to overnight.
When ready to serve, adjust seasonings if necessary.
Divide soup among 4 serving bowls.
Add 1 Tbsp. each of diced cucumber, pepper, tomato and onion, plus zucchini and egg white if desired. (Or add diced vegetables to juice mixture before serving.)
Notes:
Many nutrition experts advise choosing vegetables and fruits in deep colors – dark green, yellow, orange and red. Since different colors often indicate the presence of different phytochemicals, eating a rainbow of colors is a good way to bolster your health defenses.
Nutritional Information Per Serving: Calories: 70; Fat: 3 g; Fiber: 1 g; Sodium: 97 mg; Protein: 2 g; Carbohydrates: 10 g
Friday, February 14, 2020
Friday Recipes
It's finally Friday. Yay! Here are six recipes to get you through the weekend, including Bacon and Mushroom Bite-Size Quiche and Beef and Noodles in Lemon Sauce. Enjoy!
MEXICAN CHICKEN SOUP
Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
BAKED VANILLA CUSTARD
This recipe begins, “Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.”
Recipe Yield: Yield: 10 servings
Source: Equal ®
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard.
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 milk, 1/2 lean meat
BACON AND MUSHROOM BITE-SIZE QUICHE
Recipe Yield: Makes 3-1/2 dozen.Serving size: 1 quiche.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/bacon-and-mushroom-bite-size-quiche.
Ingredients
8 slices bacon
1/4 pound fresh mushrooms, chopped
1 tablespoon butter
1/3 cup green onion, chopped
1 2/3 cups Swiss cheese, shredded
Pastry for double-crust pie, (homemade or purchased)
5 eggs
1 2/3 cups sour cream
Directions
Heat oven to 375 degrees F.
On a lightly floured board, roll out the pastry dough 1/ 16-inch thick.
Using a 3-inch cutter, cut out 42 circles; re-roll scraps as needed.
Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.
Meanwhile, fry bacon slices until crisp, drain; crumble or chop.
Chop mushrooms, saute in butter until limp and liquid evaporates.
Combine bacon, mushrooms, green onion and cheese. Divide filling equally among muffin cups.
In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup.
Bake until puffed and light brown, 20-25 minutes. Cool in pans 5 minutes; lift out.
Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.
Reheat, uncovered, in a 350 degrees F. oven for about 10 minutes.
Notes:
Tender, cheesy and savory custards in flaky pastry shells make elegant finger food-and can be made ahead and reheated. Delicious for brunch or evening appetizers.
Nutritional Information Per Serving: Calories: 95; Fat: 7 g; Sodium: 87 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 4 g
GOOD LUCK CHICKEN FRICASSEE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee.
Ingredients
1 cup dried black-eyed peas
1 medium onion, chopped
2 garlic cloves, minced
2 Tbsp. canola oil, divided
10 oz. crimini mushrooms, cut into 1/2- inch slices
1 Tbsp. fresh thyme, minced
1 1/2 lb. skinless boneless chicken breast
Salt and freshly ground black pepper
2 Tbsp. flour
2 1/2 cups fat-free, reduced-sodium chicken broth
1 lb. spinach leaves, rinsed and drained
1/2 Tbsp. Dijon mustard, or to taste
Directions
Pick over peas, place in a saucepan and cover with cold water by 2 inches. Bring water to a boil and boil peas 2 minutes. Remove pan from heat. Soak peas 1 hour and drain.
In a heavy kettle, heat 1 tablespoon oil over moderate heat until hot Add onion and garlic and cook, stirring occasionally, until onion softens. Add mushrooms and thyme and cook, stirring, until mushrooms are tender and liquid evaporates. Transfer mixture to a bowl.
Cut chicken into bite-sized pieces. Season with salt and pepper. Heat remaining tablespoon of oil in kettle and cook chicken, stirring, until browned. Sprinkle flour over chicken, stirring, to coat. Add broth and bring to boil. Stir in peas and mushroom mixture. Simmer, covered, about 20 minutes or until peas are tender.
While mixture is cooking, cut spinach leaves into thin strips.
When peas in simmering mixture are tender, stir spinach into the chicken mixture. Gradually blend in mustard to taste. Simmer gently, stirring, 2 minutes,or just until spinach is tender. (Be careful to not overcook.) Add salt and pepper to taste.
Nutritional Information Per Serving: Calories: 232; Fat: 5 g; Fiber: 6 g; Sodium: 286 mg; Protein: 28 g; Carbohydrates: 19 g
LEMON BASIL PESTO WITH FRESH VEGETABLES
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/914.shtml
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper.
With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 12 g; Sodium: 180 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 4 g
BEEF AND NOODLES IN LEMON SAUCE
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-noodles-in-lemon-sauce.
Ingredients
1 cup fine egg noodles
2 tablespoons butter or margarine
3/4 cup onions, diced
1-1/2 pound leanest ground beef
1 pound mushrooms, sliced
3/4 cup water
2 egg yolks
3 tablespoons fresh lemon juice
2 tablespoons sherry
Directions
Put the noodles into a heat-resistant mixing bowl and cover them with boiling water. Set aside for 20 minutes, then drain.
In a frying pan, melt the butter, add the onions, and saute five minutes or so. Add the beef, mushrooms, and noodles. Increase the heat to high and cook for another five minutes, stirring constantly. Add the water and cook another ten minutes over low heat.
In a small bowl, mix together the egg yolks, lemon juice, and sherry. Scoop a few spoonfuls of the meat mixture into the bowl of egg mixture. Turn the contents of the bowl into the skillet. Heat gently while stirring. Serve immediately.
Nutritional Information Per Serving: Calories: 264; Fat: 11.7 g; Sodium: 185 mg; Protein: 14.5 g; Carbohydrates: 10 g
Diabetic Exchanges: 3/4 Bread/Starch, 2-1/2 Medium-Fat Meat
MEXICAN CHICKEN SOUP
Yield: 10 servings. Serving Size: 1-1/2 cups. May be viewed online at http://diabeticgourmet.com/recipes/html/1206.shtml
Ingredients
1 Tbsp canola oil
2 cloves garlic, minced
1 medium onion, sliced
4 celery stalks, sliced
1/8 tsp ground black pepper
2 tsp cumin
1 tsp red pepper flakes
8 cups low-sodium chicken stock
2/3 cup lentils
1 can (19 oz) tomatoes, chopped
3 medium carrots, thinly sliced
2 lbs cooked chicken, cubed
1 small zucchini, thinly sliced
1 cup frozen peas
1 small avocado, peeled and sliced
Directions
In Dutch oven, heat canola oil. Add garlic, onion and celery. Sauté until vegetables are tender. Season with black pepper, cumin and red pepper flakes.
Add chicken stock, lentils, tomatoes and carrots. Simmer, covered, 30 minutes, or until carrots are tender.
Add chicken, zucchini and peas.
Cover and simmer 10 to 15 minutes longer, or until vegetables are tender. Garnish with avocado slices.
Nutritional Information Per Serving: Calories: 250; Protein: 33 g; Fat: 6 g; Sodium: 280 mg; Cholesterol: 75 mg; Saturated Fat: 1.5 g; Dietary Fiber: 5 g; Carbohydrates: 14 g
BAKED VANILLA CUSTARD
This recipe begins, “Traditional baked custard with half the calories. Made with Equal and reduced-fat milk, all the great flavor is still there. Garnished with fresh fruit and mint it looks good, too.”
Recipe Yield: Yield: 10 servings
Source: Equal ®
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-vanilla-custard.
Ingredients
1 quart 2% milk
6 eggs
1 cup plus 2 tablespoons Equal® Spoonful*
2-1/2 teaspoons vanilla
1/4 teaspoon salt
Sliced fresh fruit (optional)
Fresh mint (optional)
* May substitute 27 packets Equal sweetener
Directions
Heat milk just to boiling in medium saucepan. Let cool 5 minutes.
Beat eggs, Equal, vanilla and salt in large bowl until smooth. Gradually beat in hot milk.
Pour mixture into ten 6-ounce custard cups or 1-1/2 quart glass casserole. Place custard cups or casserole in roasting pan. Pour 1 inch of hot water into roasting pan.
Bake, uncovered, in preheated 325F oven 50 to 60 minutes or until sharp knife inserted halfway between center and edge of custard comes out clean.
Remove custard cups or casserole from roasting pan. Cool completely on wire rack.
Cover and refrigerate several hours or overnight.
Serve garnished with sliced fresh fruit and mint, if desired.
Nutritional Information Per Serving: Calories: 90; Fat: 5 g; Sodium: 124 mg; Cholesterol: 135 mg; Protein: 7 g; Carbohydrates: 5 g
Diabetic Exchanges: 1/2 milk, 1/2 lean meat
BACON AND MUSHROOM BITE-SIZE QUICHE
Recipe Yield: Makes 3-1/2 dozen.Serving size: 1 quiche.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
View this online at https://diabeticgourmet.com/diabetic-recipe/bacon-and-mushroom-bite-size-quiche.
Ingredients
8 slices bacon
1/4 pound fresh mushrooms, chopped
1 tablespoon butter
1/3 cup green onion, chopped
1 2/3 cups Swiss cheese, shredded
Pastry for double-crust pie, (homemade or purchased)
5 eggs
1 2/3 cups sour cream
Directions
Heat oven to 375 degrees F.
On a lightly floured board, roll out the pastry dough 1/ 16-inch thick.
Using a 3-inch cutter, cut out 42 circles; re-roll scraps as needed.
Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.
Meanwhile, fry bacon slices until crisp, drain; crumble or chop.
Chop mushrooms, saute in butter until limp and liquid evaporates.
Combine bacon, mushrooms, green onion and cheese. Divide filling equally among muffin cups.
In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup.
Bake until puffed and light brown, 20-25 minutes. Cool in pans 5 minutes; lift out.
Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.
Reheat, uncovered, in a 350 degrees F. oven for about 10 minutes.
Notes:
Tender, cheesy and savory custards in flaky pastry shells make elegant finger food-and can be made ahead and reheated. Delicious for brunch or evening appetizers.
Nutritional Information Per Serving: Calories: 95; Fat: 7 g; Sodium: 87 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 4 g
GOOD LUCK CHICKEN FRICASSEE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/good-luck-chicken-fricassee.
Ingredients
1 cup dried black-eyed peas
1 medium onion, chopped
2 garlic cloves, minced
2 Tbsp. canola oil, divided
10 oz. crimini mushrooms, cut into 1/2- inch slices
1 Tbsp. fresh thyme, minced
1 1/2 lb. skinless boneless chicken breast
Salt and freshly ground black pepper
2 Tbsp. flour
2 1/2 cups fat-free, reduced-sodium chicken broth
1 lb. spinach leaves, rinsed and drained
1/2 Tbsp. Dijon mustard, or to taste
Directions
Pick over peas, place in a saucepan and cover with cold water by 2 inches. Bring water to a boil and boil peas 2 minutes. Remove pan from heat. Soak peas 1 hour and drain.
In a heavy kettle, heat 1 tablespoon oil over moderate heat until hot Add onion and garlic and cook, stirring occasionally, until onion softens. Add mushrooms and thyme and cook, stirring, until mushrooms are tender and liquid evaporates. Transfer mixture to a bowl.
Cut chicken into bite-sized pieces. Season with salt and pepper. Heat remaining tablespoon of oil in kettle and cook chicken, stirring, until browned. Sprinkle flour over chicken, stirring, to coat. Add broth and bring to boil. Stir in peas and mushroom mixture. Simmer, covered, about 20 minutes or until peas are tender.
While mixture is cooking, cut spinach leaves into thin strips.
When peas in simmering mixture are tender, stir spinach into the chicken mixture. Gradually blend in mustard to taste. Simmer gently, stirring, 2 minutes,or just until spinach is tender. (Be careful to not overcook.) Add salt and pepper to taste.
Nutritional Information Per Serving: Calories: 232; Fat: 5 g; Fiber: 6 g; Sodium: 286 mg; Protein: 28 g; Carbohydrates: 19 g
LEMON BASIL PESTO WITH FRESH VEGETABLES
Yield: Makes 8 servings.
View recipe: http://diabeticgourmet.com/recipes/html/914.shtml
Ingredients
1-1/2 cups packed basil leaves
1/2 cup packed baby spinach leaves
1/2 cup walnuts
1/4 cup (1 ounce) grated Asiago cheese
2 Tbsp. soft silken tofu
1/2 tsp. salt
1/2 tsp. ground black pepper
1/4 cup extra virgin olive oil
1/2 tsp. grated lemon zest
1 large red bell pepper, cut into 3/4" strips
1 pint small cherry tomatoes
Directions
In food processor, pulse basil and spinach until finely chopped. Add nuts and cheese. Whirl until nuts are finely chopped. Add tofu, salt and pepper.
With motor running, drizzle in oil. Add lemon zest and whirl to blend. Cover and refrigerate up to 24 hours. Makes 1 cup pesto.
To serve, scoop pesto into serving bowl. Set bowl in center of a plate and arrange pepper strips and tomatoes around it. Provide toothpicks so tomatoes can be neatly dipped.
Nutritional Information Per Serving: Calories: 140; Protein: 3 g; Fat: 12 g; Sodium: 180 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 4 g
BEEF AND NOODLES IN LEMON SAUCE
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-noodles-in-lemon-sauce.
Ingredients
1 cup fine egg noodles
2 tablespoons butter or margarine
3/4 cup onions, diced
1-1/2 pound leanest ground beef
1 pound mushrooms, sliced
3/4 cup water
2 egg yolks
3 tablespoons fresh lemon juice
2 tablespoons sherry
Directions
Put the noodles into a heat-resistant mixing bowl and cover them with boiling water. Set aside for 20 minutes, then drain.
In a frying pan, melt the butter, add the onions, and saute five minutes or so. Add the beef, mushrooms, and noodles. Increase the heat to high and cook for another five minutes, stirring constantly. Add the water and cook another ten minutes over low heat.
In a small bowl, mix together the egg yolks, lemon juice, and sherry. Scoop a few spoonfuls of the meat mixture into the bowl of egg mixture. Turn the contents of the bowl into the skillet. Heat gently while stirring. Serve immediately.
Nutritional Information Per Serving: Calories: 264; Fat: 11.7 g; Sodium: 185 mg; Protein: 14.5 g; Carbohydrates: 10 g
Diabetic Exchanges: 3/4 Bread/Starch, 2-1/2 Medium-Fat Meat
Thursday, February 13, 2020
Dessert
Ever want something just a little snacky? If you're like many of us, you probably do. Here are six diabetic-friendly desserts to try, including Really Raspberry Parfaits and Granny Smith Apple Tarts. Enjoy!
NECTARINE AND BERRY TART
This recipe begins, “A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.”
Recipe Yield: Yield: 8 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart.
Ingredients
Pastry for single-crust 9-inch pie
5 cups sliced nectarines
1 cup raspberries or sliced strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal ® Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.
Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.
Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.
Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g
Diabetic Exchanges: 1 fruit, 1 starch, 1 fat
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits.
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Fruit
NECTARINE AND BERRY TART
This recipe begins, “A seasonal dessert that looks as great as it tastes. Fresh blueberries, strawberries and nectarines fill a prepared pie pastry. This bakery-like tart is easy to make and tastes great.”
Recipe Yield: Yield: 8 servings
Source: Equal
Recipe and image appear courtesy of Equal.
View online at https://diabeticgourmet.com/diabetic-recipes/nectarine-and-berry-tart.
Ingredients
Pastry for single-crust 9-inch pie
5 cups sliced nectarines
1 cup raspberries or sliced strawberries
1 cup fresh or frozen unsweetened blueberries, partially thawed
2 teaspoons lemon juice
3 tablespoons cornstarch
1 cup Equal ® Spoonful*
1 teaspoon grated lemon rind
1/4 teaspoon ground allspice
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into 12-inch circle. Transfer to ungreased baking sheet.
Toss nectarines and berries with lemon juice in large bowl. Sprinkle fruit with combined cornstarch, Equal®, lemon peel and allspice. Toss to coat.
Arrange fruit mixture over pastry, leaving 2-inch border around edge of pastry. Bring edge of pastry toward center, overlapping as necessary.
Bake tart in preheated 425° F oven 35 to 40 minutes or until crust is golden and fruit is tender. Cool on wire rack. Serve warm or at room temperature.
Nutritional Information Per Serving: Calories: 188; Fat: 7 g; Sodium: 101 mg; Cholesterol: 5 mg; Protein: 2 g; Carbohydrates: 29 g
Diabetic Exchanges: 1 fruit, 1 starch, 1 fat
REALLY RASPBERRY PARFAITS
Recipe Yield: Yield: 4 servings
Source: Diabetic Dream Desserts
Book Title: Diabetic Dream Desserts
View this online at https://diabeticgourmet.com/diabetic-recipes/really-raspberry-parfaits.
Ingredients
1 cup light raspberry yogurt
1/2 cup nonfat or light whipped topping
2 cups fresh raspberries, rinsed and patted dry
2 tablespoons sliced almonds
Directions
Place the yogurt in a bowl and fold in the whipped topping.
Place 1/4 cup of raspberries in each of four 8-ounce wine glasses.
Top the berries in each glass with 3 tablespoons of the yogurt mixture.
Repeat the layers and top each serving with a sprinkling of almonds.
Serve immediately.
Nutritional Information Per Serving: Calories: 83; Fat: 2.3 g; Fiber: 4.5 g; Cholesterol: 1 mg; Protein: 2.7 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Carbohydrate, 1/2 Fat
MELON BANANA SORBET
The recipe starts off, “Here's a frozen treat to keep on hand for hot days.”
Yield: 8 servings; Serving Size: 2/3 cup; Source: Splenda; View Online: http://diabeticgourmet.com/recipes/html/1232.shtml
Ingredients
1 small cantaloupe, peeled, seeded, and cut into chunks
1 banana, sliced
1/4 cup Splenda Sugar Blend
2 tablespoons corn syrup
2 teaspoons creme de menthe liqueur
1 tablespoon fresh lime juice
2 teaspoons grated lime peel
1/4 teaspoon ground cinnamon
Directions
In a food processor or blender, combine all ingredients.
Process until smooth, then scrape into an ice-cream maker and freeze according to manufacturers directions. Or scrape into a shallow metal pan, cover, and freeze 4 to 6 hours.
Break mixture into chunks and pulse 10 to 20 seconds in food processor or just until no longer chunky and somewhat creamy in texture. Freeze up to 1 month. Pulse briefly in food processor just before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 1 g; Sodium: 10 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 1 g; Sugars: 9 g; Carbohydrates: 19 g
MERINGUE TARTLETS WITH PEARS AND SHAVED CHOCOLATE
Recipe Yield: Yield: Makes 8 servings.
View this online at https://diabeticgourmet.com/diabetic-recipes/meringue-tartlets-with-pears-and-shaved-chocolate
Ingredients
1 cup water
1 cup orange juice without pulp
2 cloves
4 ripe pears – Bosc or Anjou varieties (peeled, halved and cored)
1 Tbsp. plus 1/4 cup sugar, divided
4 large, room temperature egg whites
Dash of cream of tartar
Dash of salt
2 Tbsp. plus 2 tsp. shaved chocolate, from a good-quality dark chocolate bar
Directions
Preheat oven to 250 degrees. Cover a baking sheet with parchment paper and set aside.
In a large baking pan, combine water, orange juice, 1 Tbsp. sugar and cloves. Add pears. Poach pears in the oven until soft. Remove pears from liquid and set aside.
In a large mixing bowl, combine the egg whites, cream of tartar and salt. Beat with an electric mixer at medium speed until the eggs are frothy (about 1 minute). With the mixer at high speed, add the remaining 1/4 cup sugar, one tablespoon at a time. Beat for roughly 6 minutes or until stiff, glossy peaks form.
Drop the meringue onto the prepared baking sheet in eight 3- to 4-inch-diameter rounds, smoothing the edges. Bake for 1 hour. Turn the oven off, but leave the meringues in the oven for about 12 hours. Do not open the oven door.
When ready to serve, gently peel the meringues off the parchment paper.
Place each pear half in a bowl and top with one meringue. To garnish, shave chocolate from the side of the chocolate bar using a vegetable peeler. Note, it may help if the chocolate bar is cold, so refrigerate for several minutes prior. Garnish each meringue with 1 teaspoon shaved chocolate.
Nutritional Information Per Serving: Calories: 117; Fat: 2 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 65 mg; Protein: 3 g; Carbohydrates: 24 g
GRANNY SMITH APPLE TART
Yield: 1 tart (8 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/501.shtml
Ingredients
1 refrigerated fill-and-bake pie crust (7 to 7-1/2 ounces)
3 large Granny Smith apples (about 1-1/2 pounds total), peeled, cored, and thinly sliced
2 teaspoons fresh lemon juice
1/4 cup packed brown sugar
1/4 cup sour half-and-half, or 1/4 cup nonfat sour cream
1 tablespoon quick-cooking tapioca
1-1/2 teaspoons ground cinnamon
2 teaspoons granulated sugar
Directions
Preheat the oven to 350 degrees F.
Put the pie crust into a 9-inch-diameter tart pan with a removable bottom; press the crust against the fluted edge and trim off any pastry that extends over the top. Roll the trimmed dough into a ball; flatten to 1/4 inch and cut 2 or 3 shapes with a cookie cutter. Prick the tart shell in several places with the tines of a fork.
Put the sliced apples in a large bowl; drizzle them with lemon juice and toss to mix.
In a small bowl, blend the brown sugar, sour half-and-half, tapioca, and cinnamon.
Fold the brown sugar mixture into the apples until all the fruit is coated. Spoon the apples into the tart shell; arrange the dough shapes on top of the apples. Sprinkle granulated sugar over the top.
Bake for 35 minutes, or until the apples are tender. Cut in 8 equal slices. Serve hot or at room temperature.
Nutritional Information Per Serving: Calories: 200; Protein: 1 g; Fat: 8 g; Sodium: 146 mg; Cholesterol: 8 mg; Carbohydrates: 34 g
Diabetic Exchanges: 2 Other Carbohydrate, 1 Fat
BAKED APPLES BURNETTE
Yield: 4 servings
View online: http://diabeticgourmet.com/recipes/html/743.shtml
Source: Light and Easy Diabetes Cuisine
Book Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
4 MacIntosh or Rome apples
2 tablespoons raisins
1 tablespoon sunflower seeds
1/2 teaspoon ground cinnamon
1/4 teaspoon freshly grated nutmeg
Few drops pure vanilla extract
1/4 cup water
1 tablespoon frozen orange juice concentrate
Directions
Preheat oven to 375 degrees F.
Core apples and peel away about 1/2 inch of skin from top of each. Prick each a few times with a fork.
Fill each core with raisins, sunflower seeds, cinnamon, nutmeg and a drop of vanilla.
Place apples in a baking dish and add water mixed with orange juice.
Bake 30 to 35 minutes until apples are soft, basting occasionally with liquid. Serve warm or chilled with syrup.
Nutritional Information Per Serving: Calories: 96; Protein: 1 g; Fat: 1 g; Sodium: 2 mg; Cholesterol: 0 mg; Carbohydrates: 22 g
Diabetic Exchanges: 1-1/2 Fruit
Wednesday, February 12, 2020
Wednesday Recipes
Is it possible to eat non-boring diabetic food? But of course! Here are today's offerings to prove that point, including Thai Chicken with Basil and Carrot and Raisin Salad. Enjoy!
CHICKEN CORDON BLEU
Thi begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”
Serves: 6
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/318.shtml
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Nutritional Information Per Serving: Calories: 210; Protein: 34.6 g; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Carbohydrates: 6.3 g; Exchanges: 4 Meat
THAI CHICKEN WITH BASIL
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
1 pound skinless, boneless chicken breast halves
3 tablespoons Asian fish sauce
1 tablespoon soy sauce
1 tablespoon brown sugar
2 teaspoons vegetable oil
1 large onion (12 ounces), cut into 1/4-inch-thick slices
2 red or green chiles (serrano or jalapeno), seeded and cut into matchstick strips
2 teaspoons minced, peeled fresh ginger
2 garlic cloves, crushed with garlic press
1-1/2 cups loosely packed fresh basil leaves
Directions
With knife held in slanting position, almost parallel to cutting surface, cut each chicken breast half crosswise into 1/4-inch-thick slices. In medium bowl, combine fish sauce, soy sauce, and brown sugar; add chicken slices, tossing to coat. Let marinate 5 minutes.
In nonstick 12-inch skillet, heat oil over medium-high heat until very hot. Add chicken with marinade and cook, stirring frequently (stir-frying), until chicken loses its pink color throughout, 3 to 4 minutes. With slotted spoon, transfer chicken to bowl.
Add onion to marinade remaining in skillet and cook, stir-frying, until tender-crisp, about 4 minutes. Stir in chiles, ginger, and garlic; cook 1 minute longer.
Return chicken to skillet; heat thorough. Stir in basil leaves just before serving.
Nutritional Information Per Serving: Calories: 238; Protein: 31 g; Fat: 5 g; Sodium: 784 mg; Cholesterol: 66 mg; Carbohydrates: 16 g; Exchanges: 4 Lean Meat, 1 Bread/Starch
OLD-FASHIONED TOMATO SOUP
Yield: 4 servings
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View recipe: http://diabeticgourmet.com/recipes/html/643.shtml
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
CARROT AND RAISIN SALAD
Servings: 6
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View recipe: http://diabeticgourmet.com/recipes/html/311.shtml
Ingredients
2-1/2 cups shredded carrots (about 3 large)
3/4 cup chopped celery
1/3 cup raisins
1/3 cup coarsely chopped walnuts
3/4 cup fat-free mayonnaise
1/2 teaspoon Dijon-style mustard
1-2 teaspoons sugar
1/8 teaspoon salt
6 lettuce leaves
Directions
Combine carrots, celery, raisins, and walnuts in medium bowl.
Add remaining ingredients, except lettuce, stirring until blended.
Serve on lettuce-lined salad plates.
Nutritional Information Per Serving: Calories: 115; Protein: 2.6 g; Fat: 4.1 g; Sodium: 460 mg; Cholesterol: 0 mg; Carbohydrates: 19.2 g; Exchanges: 2 Vegetable, 1/2 Fruit, 1 Fat
SUMMER SOUP
Servings: 4 (1-cup servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/312.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
2 cups water
Salt and pepper to taste
2 new potatoes, peeled, diced
2 carrots, sliced
6 fresh spinach leaves, chopped
1/2 cup fresh green peas or thawed frozen green peas
1 tablespoon arrowroot
1-1/2 cups skim milk
1/4 teaspoon red (cayenne) pepper
1 tablespoon chopped fresh parsley
Directions
In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.
Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.
Nutritional Information Per Serving: Calories: 97; Protein: 6 g; Sodium: 112 mg; Cholesterol: 2 mg; Carbohydrates: 18 g; Exchanges: 1/2 Milk, 2 Vegetable
EGGPLANT AND TOMATO CASSEROLE
Serves: 8
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View recipe: http://diabeticgourmet.com/recipes/html/310.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1 g; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Carbohydrates: 16.9 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
CHICKEN CORDON BLEU
Thi begins, “This recipe was once the ultimate in gourmet dining. The ham-and-cheese stuffed chicken breasts are still delicious in their low-fat form!”
Serves: 6
Source: 1,001 Recipes For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/318.shtml
Ingredients
6 boneless, skinless chicken breast halves (4 ounces each)
4 ounces sliced fat-free Swiss cheese
3 ounces lean smoked ham
Flour
2 egg whites, beaten
1/3 cup unseasoned dry bread crumbs
Vegetable cooking spray
Directions
Pound chicken breasts with flat side of meat mallet until very thin and even in thickness. Layer cheese and ham on chicken breasts, cutting to fit. Roll up chicken and secure with toothpicks.
Coat chicken rolls lightly with flour; dip in egg whites and coat in bread crumbs. Spray rolls generously with cooking spray and cook in skillet over medium heat until browned on all sides, 8 to 10 minutes.
Place chicken in baking pan. Bake at 350 degrees, uncovered, until cooked through, about 30 minutes.
Nutritional Information Per Serving: Calories: 210; Protein: 34.6 g; Fat: 3.9 g; Sodium: 540 mg; Cholesterol: 73.2 mg; Carbohydrates: 6.3 g; Exchanges: 4 Meat
THAI CHICKEN WITH BASIL
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/653.shtml
Source: The All New Good Housekeeping Cookbook
Ingredients
1 pound skinless, boneless chicken breast halves
3 tablespoons Asian fish sauce
1 tablespoon soy sauce
1 tablespoon brown sugar
2 teaspoons vegetable oil
1 large onion (12 ounces), cut into 1/4-inch-thick slices
2 red or green chiles (serrano or jalapeno), seeded and cut into matchstick strips
2 teaspoons minced, peeled fresh ginger
2 garlic cloves, crushed with garlic press
1-1/2 cups loosely packed fresh basil leaves
Directions
With knife held in slanting position, almost parallel to cutting surface, cut each chicken breast half crosswise into 1/4-inch-thick slices. In medium bowl, combine fish sauce, soy sauce, and brown sugar; add chicken slices, tossing to coat. Let marinate 5 minutes.
In nonstick 12-inch skillet, heat oil over medium-high heat until very hot. Add chicken with marinade and cook, stirring frequently (stir-frying), until chicken loses its pink color throughout, 3 to 4 minutes. With slotted spoon, transfer chicken to bowl.
Add onion to marinade remaining in skillet and cook, stir-frying, until tender-crisp, about 4 minutes. Stir in chiles, ginger, and garlic; cook 1 minute longer.
Return chicken to skillet; heat thorough. Stir in basil leaves just before serving.
Nutritional Information Per Serving: Calories: 238; Protein: 31 g; Fat: 5 g; Sodium: 784 mg; Cholesterol: 66 mg; Carbohydrates: 16 g; Exchanges: 4 Lean Meat, 1 Bread/Starch
OLD-FASHIONED TOMATO SOUP
Yield: 4 servings
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View recipe: http://diabeticgourmet.com/recipes/html/643.shtml
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat. Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired. Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
CARROT AND RAISIN SALAD
Servings: 6
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View recipe: http://diabeticgourmet.com/recipes/html/311.shtml
Ingredients
2-1/2 cups shredded carrots (about 3 large)
3/4 cup chopped celery
1/3 cup raisins
1/3 cup coarsely chopped walnuts
3/4 cup fat-free mayonnaise
1/2 teaspoon Dijon-style mustard
1-2 teaspoons sugar
1/8 teaspoon salt
6 lettuce leaves
Directions
Combine carrots, celery, raisins, and walnuts in medium bowl.
Add remaining ingredients, except lettuce, stirring until blended.
Serve on lettuce-lined salad plates.
Nutritional Information Per Serving: Calories: 115; Protein: 2.6 g; Fat: 4.1 g; Sodium: 460 mg; Cholesterol: 0 mg; Carbohydrates: 19.2 g; Exchanges: 2 Vegetable, 1/2 Fruit, 1 Fat
SUMMER SOUP
Servings: 4 (1-cup servings)
Find this recipe at: http://diabeticgourmet.com/recipes/html/312.shtml
Source: Light and Easy Diabetes Cuisine
Ingredients
2 cups water
Salt and pepper to taste
2 new potatoes, peeled, diced
2 carrots, sliced
6 fresh spinach leaves, chopped
1/2 cup fresh green peas or thawed frozen green peas
1 tablespoon arrowroot
1-1/2 cups skim milk
1/4 teaspoon red (cayenne) pepper
1 tablespoon chopped fresh parsley
Directions
In a medium-size saucepan, place water, salt, pepper, potatoes and carrots; bring to a boil. Cover and cook 10 minutes. Add the remaining vegetables and cook 5 minutes more.
Meanwhile, make a paste of the arrowroot and 3 tablespoons of the milk. Add remaining milk and stir into the vegetables. Add cayenne and simmer 5 minutes, until vegetables are tender. Garnish with parsley.
Nutritional Information Per Serving: Calories: 97; Protein: 6 g; Sodium: 112 mg; Cholesterol: 2 mg; Carbohydrates: 18 g; Exchanges: 1/2 Milk, 2 Vegetable
EGGPLANT AND TOMATO CASSEROLE
Serves: 8
Source: 1,001 Recipes For People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml
View recipe: http://diabeticgourmet.com/recipes/html/310.shtml
Ingredients
1 large eggplant (2 pounds), peeled, cut into 1-inch cubes
1/2 cup seasoned dry bread crumbs
1/3 cup chopped onion
3 cloves garlic
1-1/2 teaspoons dried oregano leaves, divided
1/2 teaspoon dried basil leaves
1/4 teaspoon dried thyme leaves
Salt and pepper, to taste
2 eggs
3 medium tomatoes, sliced
1/4 cup grated fat-free Parmesan cheese
Directions
Cook eggplant in 2 inches simmering water in covered medium saucepan until tender, 5 to 8 minutes. Drain well. Mash eggplant with fork; mix in breadcrumbs, onion, garlic, 1 teaspoon oregano, basil, and thyme. Season to taste with salt and pepper. Mix in eggs.
Spoon eggplant mixture into 11x7-inch baking dish. Arrange tomatoes in rows over eggplant; sprinkle with cheese and remaining 1/2 teaspoon oregano.
Bake, uncovered, at 350 degrees F. until hot through, about 20 minutes.
Nutritional Information Per Serving: Calories: 98; Protein: 5.1 g; Fat: 1.9 g; Sodium: 245 mg; Cholesterol: 53.3 mg; Carbohydrates: 16.9 g; Exchanges: 2 Vegetable, 1/2 Bread/Starch, 1/2 Fat
Tuesday, February 11, 2020
Tuesday Recipes
Hope your week is going well. Today's six recipes include Chipotle Pepper Jack Sliders and 15-Minute Chili. Enjoy!
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
CHIPOTLE PEPPER JACK SLIDERS
This recipe begins, “Lean ground beef mini-burgers, or sliders, are kicked up with chipotle chili and topped with spicy pepper jack cheese.”
Makes 8 sliders (mini-burgers)
View online: http://diabeticgourmet.com/recipes/html/1227.shtml
Ingredients
1 pound Ground Beef (96% lean)
9 small whole wheat hamburger buns, split, divided
1 clove garlic, minced
1/2 teaspoon ground chipotle chili powder
2 slices pepper Jack cheese, cut in quarters
Directions
Tear one hamburger bun into pieces. Place in food processor or blender container. Cover; pulse on and off, to form fine crumbs.
Combine bread crumbs, beef, garlic and chili powder in medium bowl, mixing lightly but thoroughly. Lightly shape into eight 1/2-inch thick mini patties.
Place patties on grill over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill, 9 to 10 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Evenly top with cheese during last minute of grilling.
Place burgers on bottoms of remaining eight buns. Top with desired Toppings. Close sandwiches.
Nutritional Information Per Serving: Calories: 201; Protein: 16 g; Fat: 6 g; Sodium: 266 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 21 g
APPLE AND PEACH CHUTNEY TURKEY PATTIE
Yield: 4 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1312.shtml
Ingredients
4 tablespoons canola oil, divided
1/4 cup finely chopped red onion
1 apple, peeled, cored and finely diced
1/4 cup chopped green onion
1 clove garlic, finely diced
1 pound ground turkey
2 teaspoons Dijon mustard
1/3 cup peach chutney
1/2 cup dry bread crumbs
Salt and pepper to taste
Directions
In medium-size fry pan, heat 2 tablespoons canola oil. Saute red onion, apple, green onion and garlic for 3 to 5 minutes, over medium-low heat.
Place ground turkey in large mixing bowl. Add apple mixture, mustard, peach chutney, bread crumbs, salt and pepper. Form into burgers.
In large fry pan, heat remaining 2 tablespoons canola oil. Cook burgers over medium heat until juices run clear, approximately 15 minutes. Cooking time will depend on thickness of burgers. Turn once during cooking time. Serve on whole wheat roll with side of baked chips.
Nutritional Information Per Serving: Calories: 420; Protein: 23 g; Fat: 26 g; Sodium: 370 mg; Cholesterol: 95 mg; Carbohydrates: 25 g
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtml
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
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; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg ; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
CHIPOTLE PEPPER JACK SLIDERS
This recipe begins, “Lean ground beef mini-burgers, or sliders, are kicked up with chipotle chili and topped with spicy pepper jack cheese.”
Makes 8 sliders (mini-burgers)
View online: http://diabeticgourmet.com/recipes/html/1227.shtml
Ingredients
1 pound Ground Beef (96% lean)
9 small whole wheat hamburger buns, split, divided
1 clove garlic, minced
1/2 teaspoon ground chipotle chili powder
2 slices pepper Jack cheese, cut in quarters
Directions
Tear one hamburger bun into pieces. Place in food processor or blender container. Cover; pulse on and off, to form fine crumbs.
Combine bread crumbs, beef, garlic and chili powder in medium bowl, mixing lightly but thoroughly. Lightly shape into eight 1/2-inch thick mini patties.
Place patties on grill over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill, 9 to 10 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Evenly top with cheese during last minute of grilling.
Place burgers on bottoms of remaining eight buns. Top with desired Toppings. Close sandwiches.
Nutritional Information Per Serving: Calories: 201; Protein: 16 g; Fat: 6 g; Sodium: 266 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 21 g
APPLE AND PEACH CHUTNEY TURKEY PATTIE
Yield: 4 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1312.shtml
Ingredients
4 tablespoons canola oil, divided
1/4 cup finely chopped red onion
1 apple, peeled, cored and finely diced
1/4 cup chopped green onion
1 clove garlic, finely diced
1 pound ground turkey
2 teaspoons Dijon mustard
1/3 cup peach chutney
1/2 cup dry bread crumbs
Salt and pepper to taste
Directions
In medium-size fry pan, heat 2 tablespoons canola oil. Saute red onion, apple, green onion and garlic for 3 to 5 minutes, over medium-low heat.
Place ground turkey in large mixing bowl. Add apple mixture, mustard, peach chutney, bread crumbs, salt and pepper. Form into burgers.
In large fry pan, heat remaining 2 tablespoons canola oil. Cook burgers over medium heat until juices run clear, approximately 15 minutes. Cooking time will depend on thickness of burgers. Turn once during cooking time. Serve on whole wheat roll with side of baked chips.
Nutritional Information Per Serving: Calories: 420; Protein: 23 g; Fat: 26 g; Sodium: 370 mg; Cholesterol: 95 mg; Carbohydrates: 25 g
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtml
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
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; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg ; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
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