It's finally Friday. Yay! Here are six yummy recipes to help you through the weekend, including Turkey London Broil and Mini Chicken and Bacon Tacos. Enjoy!
CLASSIC BEEF TACOS
This comes from Old El Paso, and begins, "Stuffed with seasoned ground beef, diced tomato, lettuce, sour cream and cheese, you can’t go wrong with this classic taco—unless you forget to crack open a cold Corona™ Extra to go with it, that is."
Prep Time: 25 minutes; Total Time: 25 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/classic-beef-taco.
Ingredients
1 lb ground beef (at least 80% lean)
2/3 cup water
1 package (1 oz) Old El Paso™ original taco seasoning mix
1 package (4.7 oz) Old El Paso™ Stand ‘N Stuff™ taco shells (10 shells), heated as directed on package
1 1/4 cups shredded cheddar cheese (5 oz)
1 1/4 cups shredded lettuce
3/4 cup diced tomato
1 cup sour cream
Preparation
In 10-inch nonstick skillet, cook beef over medium-high heat 5 to 7 minutes, stirring frequently, until thoroughly cooked; drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide beef among heated shells; top with cheese, lettuce, tomato and sour cream.
Expert Tips
Choose crunchy lettuce for this recipe, such as iceberg or romaine.
Want more toppings? Try sliced green onion, sliced jalapeño, or drizzle with your favorite hot sauce.
Nutrition: 1 Taco Calories 260 (Calories from Fat 160); Total Fat 17g (Saturated Fat 8g, Trans Fat 0.5g); Cholesterol 55mg; Sodium 360mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g
% Daily Value: Vitamin A 8%; Vitamin C 0%; Calcium 15%; Iron 8%
Exchanges: 1 Starch, 1 Medium-Fat Meat, 1/2 High-Fat Meat, 1 1/2 Fat; Carbohydrate Choice: 1
CHICKEN IN WINE SAUCE
Recipe Yield: Servings: 6; 1 serving = 1 piece with sauce
Source: Gourmet Inspirations Healthy Cooking
Book Title: Gourmet Inspirations Healthy Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-wine-sauce.
Ingredients
6 single chicken breasts (24 oz. raw weight) skinned, boned and washed
1 teaspoon butter
1 teaspoon oil
3 tablespoons cornstarch
1-1/2 chicken broth, unsalted
1/3 cup skim milk
1/3 cup lemon juice
1/3 cup dry white wine
3 cloves garlic, crushed
1/4 cup Parmesan cheese, fresh, grated
Directions
Prepare chicken breasts and set aside.
Place butter in large skillet, heating to medium high.
Place chicken breasts in 9" x 13" glass baking dish which has been sprayed with non-stick spray.
Pour oil into hot skillet. Stir in cornstarch and small amount of chicken broth. Stir until smooth.
Remove pan from heat and, slowly, add 1 cup of broth.
Return to heat, stir constantly, and add remaining broth, milk, lemon juice, wine, and garlic.
When sauce has thickened slightly, pour over chicken breasts.
Sprinkle Parmesan over chicken.
Bake 30 minutes at 350 degrees F.
Serve over brown rice.
Nutritional Information Per Serving: Calories: 183; Fat: 7 g; Protein: 21 g; Carbohydrates: 6 g
Diabetic Exchanges: 3 Low-Fat Meat
TURKEY LONDON BROIL
Recipe Yield: Serves: 6
To view this online, go to https://diabeticgourmet.com/diabetic-recipes/turkey-london-broil.
Ingredients
4 cloves garlic, finely chopped
1/3 cup olive oil
1 tablespoon grated lemon rind
2 tablespoons fresh lemon juice
1/4 cup chopped fresh oregano
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/4 teaspoon black pepper
1/2 cup dry white wine
1 boneless, skinless turkey breast (2 pounds)
Directions
Combine garlic, oil, lemon rind and juice, oregano, parsley, salt, pepper and wine in a 13x9x2-inch baking dish.
Place turkey breast, smooth side down, on a cutting board. Starting in center of thickest part on one half of the breast, cut meat horizontally in half but not all the way through. Spread meat out like an open book. Press lightly on thickest parts to make a rectangle of even thickness.
Place turkey in marinade in dish; turn several times to coat thoroughly. Cover and refrigerate at least 1 hour to marinate.
Heat broiler, or prepare a charcoal grill with hot coals, or heat a gas grill to medium-high. Place broiler pan or grill rack 4 inches from source of heat.
Remove turkey from marinade. Bring marinade to boiling in a small saucepan; boil 5 minutes. Broil or grill turkey 8 to 10 minutes per side or until internal temperature registers 170 degrees on an instant-read thermometer; baste with marinade every minute until last 3 or 4 minutes. Let turkey rest about 5 minutes. Cut into 1/4-inch-thick slices.
Nutritional Information Per Serving: Calories: 297; Fat: 14 g; Sodium: 158 mg; Cholesterol: 102 mg; Protein: 37 g; Carbohydrates: 2 g
Diabetic Exchanges: 4-1/2 Low-Fat Meat
CHICKEN AND SPINACH SALAD
Recipe Yield: Yield: 14 cups (7 - 2 cups servings)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-spinach-salad.
Ingredients
6 oz. fresh spinach
2 oranges, peeled and cut into chunks
2 cups cooked and cubed chicken
2 cups fresh strawberries
Dressing:
2 Tbsp. red wine vinegar
3 Tbsp. orange juice
1-1/2 Tbsp. canola oil
1/4 tsp. dry mustard
1/3 tsp. poppy seeds
Directions
Mix dressing ingredients and regrigerate. Wash spinach and tear into bite size pieces. Add oranges, chicken and strawberries. Serve with dressing.
Nutritional Information Per Serving: Calories: 135; Fat: 4 g; Sodium: 46 mg; Cholesterol: 31 mg; Carbohydrates: 10 g
Diabetic Exchanges: 1 fruit, 1 1/2 lean meat
CHOCOLATE CHEESECAKE
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cheesecake.
Ingredients
Crust:
3/4 cup graham crackers crumbs
1/2 teaspoon cinnamon
2 tablespoons sugar
2 tablespoons canola or olive oil
Filling:
3 large egg whites
1/3 cup sugar
2 cups nonfat ricotta cheese
1/4 cup cocoa
1/3 cup yogurt cheese **
1 teaspoon vanilla extract
** Place plain, nonfat yogurt into cheese cloth or a coffee filter. Place in strainer over a small bowl or cup. Allow to drain 2 to 24 hours, covered and refrigerated, until cheese reached desired consistency. Discard the whey (liquid). Store in covered container in refrigerator.
Directions
Part 1:
Preheat oven TO 350F. Spray 8-inch springform pan with cooking spray. Fill a 13x9x2-inch pan halfway with hot water.
Place in oven on shelf below where chocolate cheesecake will be placed. This will prevent the top of cheesecake from cracking.
In small bowl, combine all crust ingredients. Press onto bottom and part-way up sides of pan. Set aside.
Part 2:
In food processor or blender, combine egg whites, sugar, ricotta, cocoa, yogurt cheese and vanilla; process, scraping sides occasionally, for 1 minute until smooth and thick. Pour into crust.
Bake 30 to 35 minutes until filling is just set (center will jiggle slightly). Turn off oven and leave cake in closed oven 5 minutes longer.
Remove from oven and cool about an hour on wire rack. Cover and refrigerate at least 3 hours before serving.
Nutritional Information Per Serving: Calories: 176; Fat: 4 g; Sodium: 140 m; Protein: 11 g; Carbohydrates: 22 g
Diabetic Exchanges: 1 starch; 1/2 skim milk
MINI CHICKEN AND BACON TACOS
This comes from Old El Paso, and begins, "You can't go wrong with a chicken, bacon and ranch taco flavor combination, and Old El Paso's Soft Tortilla Bowls™ are the perfect way to deliver these mini chicken tacos to your mouth. You can cook from scratch or you can pick up an easy rotisserie chicken and some pre-cooked bacon; do what works for you and your schedule to enjoy this delicious take on mini tacos."
Prep Time: 15 minutes; Total Time: 30 minutes; Makes 6 servings
To view this online, go to https://www.oldelpaso.com/recipes/mini-chicken-and-bacon-tacos.
Ingredients
1 package (12 count) Old El Paso™ Mini Soft Tortilla Bowls
1 cup chopped deli rotisserie chicken
1 cup Old El Paso™ Shredded Cheddar Cheese
1/2 cup chopped cooked bacon
1/4 cup sliced green onions
1/3 cup Old El Paso™ Zesty Ranch sauce
1/2 cup quartered grape tomatoes
Preparation
Heat oven to 375°F. In ungreased 13x9-inch (3-quart) baking dish, place tortilla bowls.
In small bowl, mix chicken, 1/2 cup of the cheese, the bacon, green onions and sauce; mix well.
Divide chicken mixture evenly among tortilla bowls; top with remaining cheese.
Bake 12 to 14 minutes or until hot and cheese is melted. Top with tomatoes and additional green onions and sauce, if desired.
Expert Tips
Serve these with fresh vegetables for a hearty snack or a light lunch.
Don’t care for tomatoes? Leave them out, and they’re just as delicious.
Leftover cooked chicken can be substituted for the deli rotisserie chicken in this recipe.
Nutrition: 6 servings (2 bowls each); 1 Serving: Calories 250 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 45mg; Sodium 590mg; Total Carbohydrate 17g (Dietary Fiber 0g, Sugars 1g); Protein 14g
% Daily Value: Vitamin A 4%; Vitamin C 2%; Calcium 15%; Iron 8%
Exchanges: 1 Other Carbohydrate, 1 Very Lean Meat, 1 High-Fat Meat, 1 Fat; Carbohydrate Choice: 1
Friday, October 16, 2020
Wednesday, October 14, 2020
Desserts
If you've recently been diagnosed with dibetes, you might think that desserts are a thing of the past.
Nonsense! First off, these desserts will prove that there are some desserts that are okay for diabetics. And the second thing? Moderation!
That said, here are six desserts to try, including Not So Guilty Brownies and Cinnamon Pumpkin Torte. Enjoy!
CHOCOLATE CHERRY TARTS
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
LEMON CHIFFON PIE
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chiffon-pie.
Ingredients
3 tbsp margarine
3 tbsp sugar
3/4 cup graham wafer crumbs
1/2 tsp lemon peel, grated
1/4 tsp cinnamon
1/8 tsp salt
1/4 tsp nutmeg
1/4 cup lemon juice
1/8 tsp allspice
1/2 cup sweetener equivalent to sugar
1 tbsp unflavored gelatine (1 pkg)
1/3 cup powdered skim milk
1/2 cup water
1/3 cup ice water
2 eggs, separated
1 tbsp lemon juice
Directions
Melt margarine in a pie plate at high for 30-45 seconds. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling.
In a large measure, sprinkle gelatin on 1/2 cup water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 cup lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 minutes. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened.
Beat egg whites, powdered milk, ice water and 1 tbsp lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving.
Nutritional Information Per Serving: Calories: 115; Fat: 5 g; Protein: 4 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch/Bread, 1 Fat
BLUEBERRY TORTE DESSERT
Recipe Yield: Servings: 6 (1 Serving = 1/2 cup)
View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-torte-dessert.
Ingredients
3 eggs, separated
1 tbsp sugar
1/3 cup ground almonds
2-1/2 cup fresh blueberries
2 tsp cornstarch
1/2 cup whipping cream
1 tsp sugar substitute
1/2 cup vanilla yogurt
Directions
Beat egg yolks and sugar until light. Add almonds. Beat egg whites until stiff. Fold egg whites into egg yolk mixture.
Line a 13 x 9 inch baking pan with waxed paper. Pour batter into the pan. Bake in a 325F oven for 12 to 15 minutes.
Remove from the pan and cool. Cut into small squares.
To make blueberry sauce, puree 1/2 cup blueberries in a food processor or blender. Dissolve cornstarch in cream. Cook cream, remaining blueberries, and blueberry puree over low heat until thickened, about 5 minutes. Cool. Stir in sugar substitute.
To serve, line a serving dish with 1/2 of blueberry sauce; arrange cake squares over blueberry sauce. Top with remaining sauce. Spoon on yogurt. Serve immediately.
Nutritional Information Per Serving: Calories: 177; Fat: 10 g; Sodium: 357 mg; Protein: 8 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Skim Milk; 2 Fat
CRUMB TOPPED CHERRY PIE DESSERT
Recipe Yield: Servings: 12
Source: Sweet Inspirations
Book Title: Sweet Inspirations
View this online at https://diabeticgourmet.com/diabetic-recipes/crumb-topped-cherry-pie-dessert.
Ingredients
Pastry for a one-crust pie
2 (1lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
3 tbsp cornstarch
1/4 cup water
1/4 tsp salt
1 tsp. grated lemon peel
2 tbsp lemon juice
A few drops of red food coloring (optional)
2 tbsp almond flavoring
Topping:
1/4 cup flour
1/2 cup instant mashed potato or buds
1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup margarine
**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.
Directions
Line 9-inch pie pan with prepared pastry. Set aside.
Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.
Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.
Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat
CINNAMON PUMPKIN TORTE
Recipe Yield: 24 Servings
Source: Magic Herbs
Book Title: Magic Herbs
Ingredients
Nonstick cooking spray
1 (18.25 oz) pkg low-fat yellow cake mix
1/4 cup low-fat margarine, melted
1 egg, slightly beaten (or 1/4 cup egg substitute)
1 (30-ounce) can pumpkin pie mix (with spices already added)
2 eggs, beaten (or 1/2 cup egg substitute)
2/3 cup canned evaporated skim milk
2 Tbsp sugar
1 tsp cinnamon
Directions
Preheat oven to 350F. Coat a 9 x 13-inch cake pan with cooking spray.
Set aside 1 cup of yellow cake mix for topping.
Mix margarine and one egg and add to remaining cake mix. Press slightly dry mixture into bottom of pan to form a crust.
Combine pumpkin pie mix, two eggs, and evaporated skim milk. Pour over prepared bottom crust.
Mix the reserved cake mix, sugar and cinnamon and sprinkle over pumpkin filling.
Bake 40 to 45 minutes.
Nutritional Information Per Serving: Calories: 163; Fat: 3 g; Sodium: 256 mg; Cholesterol: 27 mg; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Bread/Starch; 1 Vegetable
NOT SO GUILTY BROWNIES
Recipe Yield: Servings: 24
View this online at https://diabeticgourmet.com/diabetic-recipe/not-so-guilty-brownies.
Ingredients
Brownie Ingredients:
3/4 cup all-purpose flour
3/4 cup sugar
1/4 cup unsweetened cocoa
1/2 tsp baking powder
1/4 tsp salt
1/4 cup oil
2 tsp chocolate extract or flavor
2 eggs
Frosting Ingredients:
3/4 cup powdered sugar
1 T unsweetened cocoa
1 T skim or 2% milk
1/2 tsp chocolate extract or flavor
1/8 tsp butter flavor
Directions
Heat oven to 350F.
Grease bottom only of 8-inch square pan.
Combine all brownie ingredients in a medium bowl and mix well. Spread in greased pan.
Bake at 350 F. for 13-18 minutes, or until top is dry and springs back when touched lightly in center.
Cool for 15 minutes.
Meanwhile, combine all frosting ingredients in a small bowl & mix well.
Spread over top of slightly cooled brownies or cut brownies into squares and drizzle with frosting (as shown, adjust milk to get the right consistency).
Cool completely.
Nutritional Information Per Serving: Calories: 80; Fat: 3 g; Sodium: 50 mg; Cholesterol: 18 mg; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
Nonsense! First off, these desserts will prove that there are some desserts that are okay for diabetics. And the second thing? Moderation!
That said, here are six desserts to try, including Not So Guilty Brownies and Cinnamon Pumpkin Torte. Enjoy!
CHOCOLATE CHERRY TARTS
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
LEMON CHIFFON PIE
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chiffon-pie.
Ingredients
3 tbsp margarine
3 tbsp sugar
3/4 cup graham wafer crumbs
1/2 tsp lemon peel, grated
1/4 tsp cinnamon
1/8 tsp salt
1/4 tsp nutmeg
1/4 cup lemon juice
1/8 tsp allspice
1/2 cup sweetener equivalent to sugar
1 tbsp unflavored gelatine (1 pkg)
1/3 cup powdered skim milk
1/2 cup water
1/3 cup ice water
2 eggs, separated
1 tbsp lemon juice
Directions
Melt margarine in a pie plate at high for 30-45 seconds. Combine graham crumbs and spices. Add to pie plate and combine well with a fork. Spread evenly over bottom of pie plate. Microwave at high for 3-5 min, watching carefully to prevent scorching. Allow to cool before filling.
In a large measure, sprinkle gelatin on 1/2 cup water. Allow to soften. In a separate bowl, combine egg yolks, sugar, lemon peel, salt and 1/4 cup lemon juice. Microwave at medium for 5-8 min until mixture comes to a boil stirring every 2 minutes. Add gelatin and sweetener and mix well. Refrigerate until slightly thickened.
Beat egg whites, powdered milk, ice water and 1 tbsp lemon juice until stiff. Carefully fold gelatin mixture into egg whites. Pour into crust. Refrigerate for 2 hours before serving.
Nutritional Information Per Serving: Calories: 115; Fat: 5 g; Protein: 4 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch/Bread, 1 Fat
BLUEBERRY TORTE DESSERT
Recipe Yield: Servings: 6 (1 Serving = 1/2 cup)
View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-torte-dessert.
Ingredients
3 eggs, separated
1 tbsp sugar
1/3 cup ground almonds
2-1/2 cup fresh blueberries
2 tsp cornstarch
1/2 cup whipping cream
1 tsp sugar substitute
1/2 cup vanilla yogurt
Directions
Beat egg yolks and sugar until light. Add almonds. Beat egg whites until stiff. Fold egg whites into egg yolk mixture.
Line a 13 x 9 inch baking pan with waxed paper. Pour batter into the pan. Bake in a 325F oven for 12 to 15 minutes.
Remove from the pan and cool. Cut into small squares.
To make blueberry sauce, puree 1/2 cup blueberries in a food processor or blender. Dissolve cornstarch in cream. Cook cream, remaining blueberries, and blueberry puree over low heat until thickened, about 5 minutes. Cool. Stir in sugar substitute.
To serve, line a serving dish with 1/2 of blueberry sauce; arrange cake squares over blueberry sauce. Top with remaining sauce. Spoon on yogurt. Serve immediately.
Nutritional Information Per Serving: Calories: 177; Fat: 10 g; Sodium: 357 mg; Protein: 8 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Skim Milk; 2 Fat
CRUMB TOPPED CHERRY PIE DESSERT
Recipe Yield: Servings: 12
Source: Sweet Inspirations
Book Title: Sweet Inspirations
View this online at https://diabeticgourmet.com/diabetic-recipes/crumb-topped-cherry-pie-dessert.
Ingredients
Pastry for a one-crust pie
2 (1lb) cans red tart cherries (packed in water)
1/2 cup fruit sweetener** (1/4 cup frozen apple juice concentrate plus 1/4 cup granulated fructose)
3 tbsp cornstarch
1/4 cup water
1/4 tsp salt
1 tsp. grated lemon peel
2 tbsp lemon juice
A few drops of red food coloring (optional)
2 tbsp almond flavoring
Topping:
1/4 cup flour
1/2 cup instant mashed potato or buds
1/4 cup fruit sweetener** (1/8 cup frozen apple juice concentrate plus 1/8 cup granulated fructose)
1 tsp cinnamon
1/4 tsp nutmeg
1/4 cup margarine
**You can find commercial fruit sweeteners, ordinarily a combination of concentrated peach & pear juices and unsweetened pineapple syrup, in health food stores, gourmet food stores and large grocery outlets. It tastes 1-1/2 to 2 times sweeter than refined sugar. You can also make your own fruit sweetener. For example, if a recipe calls for 1/2 cup fruit sweetener, you can substitute 1/4 cup concentrated apple juice + 1/4 cup granulated fructose.
Directions
Line 9-inch pie pan with prepared pastry. Set aside.
Drain cherries, reserving one cup of the liquid. In a saucepan, combine cornstarch and 1/4 cup water, stirring until smooth. Add cherry liquid, fruit sweetener and salt. Simmer mixture over medium heat, stirring constantly, until it thickens. Remove from heat and add cherries, peel, lemon juice, food coloring and almond flavoring. Pour into prepared pie shell.
Combine last six ingredients and blend to crumbly consistency. Sprinkle over pie filling. Bake 30 minutes at 350 degrees. Cut into 12 pieces.
Nutritional Information Per Serving: Calories: 178; Fat: 8 g; Sodium: 128 mg; Protein: 2 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 Bread/Starch, 2/3 Fruit, 1-1/2 Fat
CINNAMON PUMPKIN TORTE
Recipe Yield: 24 Servings
Source: Magic Herbs
Book Title: Magic Herbs
Ingredients
Nonstick cooking spray
1 (18.25 oz) pkg low-fat yellow cake mix
1/4 cup low-fat margarine, melted
1 egg, slightly beaten (or 1/4 cup egg substitute)
1 (30-ounce) can pumpkin pie mix (with spices already added)
2 eggs, beaten (or 1/2 cup egg substitute)
2/3 cup canned evaporated skim milk
2 Tbsp sugar
1 tsp cinnamon
Directions
Preheat oven to 350F. Coat a 9 x 13-inch cake pan with cooking spray.
Set aside 1 cup of yellow cake mix for topping.
Mix margarine and one egg and add to remaining cake mix. Press slightly dry mixture into bottom of pan to form a crust.
Combine pumpkin pie mix, two eggs, and evaporated skim milk. Pour over prepared bottom crust.
Mix the reserved cake mix, sugar and cinnamon and sprinkle over pumpkin filling.
Bake 40 to 45 minutes.
Nutritional Information Per Serving: Calories: 163; Fat: 3 g; Sodium: 256 mg; Cholesterol: 27 mg; Carbohydrates: 31 g
Diabetic Exchanges: 1-1/2 Bread/Starch; 1 Vegetable
NOT SO GUILTY BROWNIES
Recipe Yield: Servings: 24
View this online at https://diabeticgourmet.com/diabetic-recipe/not-so-guilty-brownies.
Ingredients
Brownie Ingredients:
3/4 cup all-purpose flour
3/4 cup sugar
1/4 cup unsweetened cocoa
1/2 tsp baking powder
1/4 tsp salt
1/4 cup oil
2 tsp chocolate extract or flavor
2 eggs
Frosting Ingredients:
3/4 cup powdered sugar
1 T unsweetened cocoa
1 T skim or 2% milk
1/2 tsp chocolate extract or flavor
1/8 tsp butter flavor
Directions
Heat oven to 350F.
Grease bottom only of 8-inch square pan.
Combine all brownie ingredients in a medium bowl and mix well. Spread in greased pan.
Bake at 350 F. for 13-18 minutes, or until top is dry and springs back when touched lightly in center.
Cool for 15 minutes.
Meanwhile, combine all frosting ingredients in a small bowl & mix well.
Spread over top of slightly cooled brownies or cut brownies into squares and drizzle with frosting (as shown, adjust milk to get the right consistency).
Cool completely.
Nutritional Information Per Serving: Calories: 80; Fat: 3 g; Sodium: 50 mg; Cholesterol: 18 mg; Carbohydrates: 13 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Fat
Monday, October 12, 2020
Meatless Monday
It's time for another Meatless Monday. Today's offerings include Italian Lentil Stew and Almond-Stuffed Pears. Enjoy!
TORTELLINI EN BROCHETTE
Recipe Yield: 20 Servings
Source: Family Circle "All-Time Favorite Recipes"
Book Title: Family Circle "All-Time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette
Ingredients
1 package (9 ounces) refrigerated spinach-cheese tortellini
1 package (9 ounces) refrigerated plain cheese tortellini
Parmesan Dip:
1-1/2 cups ranch-style salad dressing
3/4 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
2 cloves garlic, finely chopped
Salt (optional)
1/4 teaspoon black pepper
Directions
Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.
Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.
Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.
Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable
ZUCCHINI ALLA CECE
Recipe Yield: Serving: 6
Source: Family Circle's All-Time Favorite Recipes
Book Title: Family Circle's All-Time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece.
Ingredients
2 teaspoons olive oil
1 onion, chopped
2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices
1/2 teaspoon dried basil, crumbled
1/4 teaspoon dried thyme, crumbled
1 can (14-3/4 ounces) stewed tomatoes
1 cup canned chick-peas, drained and rinsed
1/8 teaspoon black pepper
Directions
Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.
Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.
Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable
ALMOND-STUFFED PEARS
Yield: 2 servings
Online Recipe: http://diabeticgourmet.com/recipes/html/663.shtml
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Book Info: http://diabeticgourment.com/book_archive/details/13.shtml
Ingredients
2 small ripe pears
2 tablespoons slivered almonds
2 teaspoons almond extract
Garnish: Mint leaves (optional)
Directions
Slice pears in half and remove core. Cut a thin slice from the rounded side of the pear so that it will sit flat.
Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds.
Place pear halves on 2 small dessert plates and sprinkle almond extract in the cored center of each half.
Spoon slivered almonds in the cored center and place sprig of mint on the side.
Nutritional Information Per Serving: Calories: 141; Protein: 2 g; Fat: 5 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 18 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Fruit, 1 Fat
STUFFED PEPPERS
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-peppers.
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 23 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
CORN AND BLACK BEAN SALAD
Recipe Yield: Makes 4 cups. Serving size about 1/2 cup.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/corn-and-black-bean-salad.
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Notes:
Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.
Nutritional Information Per Serving: Calories: 120; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 20 g
Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
ITALIAN LENTIL STEW
Makes 8 servings if served as a stew, more if thinned to a soup.
View this online at https://diabeticgourmet.com/articles/lentils-help-take-the-chill-out-of-winter/.
Ingredients
1 Tbsp. extra virgin olive oil
1 medium carrot, finely chopped (about 1 cup)
1 small onion, finely chopped (about 1 cup)
1 cup diced fennel
1-1/2 cups green or small brown lentils
1/2 cup finely-chopped flat-leaf parsley
1/2-1 tsp. basil
1/2-1 tsp. marjoram
1/2-1 tsp. chopped dried chives
Salt and freshly ground black pepper, to taste
1/3 cup small pasta
Directions
In a small Dutch oven or 3-quart saucepan, heat the oil over medium high heat. Stir in the carrot, onion and fennel and cook 3 minutes, stirring occasionally, just to soften the vegetables slightly. Add the lentils and 6 cups water. Stir in parsley, basil, marjoram and chives. Bring to a boil, reduce heat and simmer for 30 minutes, uncovered.
Stir in the salt, pepper and pasta. Cook until the pasta is done and the lentils are soft, 10 to 15 minutes. Add more water, stirring it in gradually until mixture is desired consistency. Adjust seasonings and add more herbs if desired. (This dish can also be served as a soup, depending on the amount of water used.) At this point, the stew (or soup) can be served, or stored in the refrigerator or freezer.
TORTELLINI EN BROCHETTE
Recipe Yield: 20 Servings
Source: Family Circle "All-Time Favorite Recipes"
Book Title: Family Circle "All-Time Favorite Recipes”
View this online at https://diabeticgourmet.com/diabetic-recipe/tortellini-en-brochette
Ingredients
1 package (9 ounces) refrigerated spinach-cheese tortellini
1 package (9 ounces) refrigerated plain cheese tortellini
Parmesan Dip:
1-1/2 cups ranch-style salad dressing
3/4 cup grated Parmesan cheese
2 tablespoons chopped fresh parsley
2 cloves garlic, finely chopped
Salt (optional)
1/4 teaspoon black pepper
Directions
Cook tortellini in a large pot of lightly salted boiling water until al dente, firm but tender. Drain; cool under cold running water.
Prepare Parmesan dip: Combine dressing. Parmesan cheese, parsley, garlic, salt if desired and pepper in a small bowl. Refrigerate until ready to serve.
Skewer tortellini on wooden picks; place on a serving plate. Serve with dip.
Nutritional Information Per Serving: Calories: 146; Fat: 10 g; Sodium: 233 mg; Cholesterol: 33 mg; Protein: 5 g; Carbohydrates: 10 g
Diabetic Exchanges: 1 Bread/Starch; 2 Low-Fat Milk; 1 Vegetable
ZUCCHINI ALLA CECE
Recipe Yield: Serving: 6
Source: Family Circle's All-Time Favorite Recipes
Book Title: Family Circle's All-Time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/zucchini-alla-cece.
Ingredients
2 teaspoons olive oil
1 onion, chopped
2 small zucchini (1/2 pound total), cut into 1/4-inch-thick slices
1/2 teaspoon dried basil, crumbled
1/4 teaspoon dried thyme, crumbled
1 can (14-3/4 ounces) stewed tomatoes
1 cup canned chick-peas, drained and rinsed
1/8 teaspoon black pepper
Directions
Heat oil in a medium-size skillet over medium heat. Add onion, zucchini, basil and thyme. Cook, covered, 8 minutes, stirring occasionally.
Stir in tomatoes, chick-peas and pepper; cover and simmer 5 minutes or until zucchini is just tender. Serve immediately or refrigerate, covered, up to 3 days; gently reheat before serving.
Nutritional Information Per Serving: Calories: 113; Fat: 4 g; Sodium: 349 mg; Protein: 4 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 1 Fat; 1/2 Vegetable
ALMOND-STUFFED PEARS
Yield: 2 servings
Online Recipe: http://diabeticgourmet.com/recipes/html/663.shtml
Source: Mix 'n Match Meals in Minutes for People with Diabetes
Book Info: http://diabeticgourment.com/book_archive/details/13.shtml
Ingredients
2 small ripe pears
2 tablespoons slivered almonds
2 teaspoons almond extract
Garnish: Mint leaves (optional)
Directions
Slice pears in half and remove core. Cut a thin slice from the rounded side of the pear so that it will sit flat.
Toast slivered almonds in a toaster oven until slightly golden, about 30 seconds.
Place pear halves on 2 small dessert plates and sprinkle almond extract in the cored center of each half.
Spoon slivered almonds in the cored center and place sprig of mint on the side.
Nutritional Information Per Serving: Calories: 141; Protein: 2 g; Fat: 5 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 18 g; Carbohydrates: 23 g; Exchanges: 1-1/2 Fruit, 1 Fat
STUFFED PEPPERS
Recipe Yield: Servings: 8
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-peppers.
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information Per Serving: Calories: 119; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Protein: 5 g; Carbohydrates: 23 g
Diabetic Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
CORN AND BLACK BEAN SALAD
Recipe Yield: Makes 4 cups. Serving size about 1/2 cup.
Source: NPB
Recipe and image appear courtesy of the National Pork Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/corn-and-black-bean-salad.
Ingredients
1 (15-oz.) can cooked black beans, drained
1 (10-oz.) can corn kernels, drained
1/2 green bell pepper, chopped
1/2 red bell pepper, chopped
2 green onions, sliced
2 tablespoon minced parsley
1 tablespoon vegetable oil
2 tablespoons lime juice
Freshly ground black pepper, to taste
Directions
In large bowl, toss together ingredients, except pepper. Generously sprinkle salad with pepper. Cover and refrigerate 2-24 hours before serving.
Notes:
Purple black beans, golden sweet corn and diced red and green bell pepper make a colorful medley in this easy salad. Make it ahead and refrigerate; it keeps up to 5 days.
Nutritional Information Per Serving: Calories: 120; Fat: 6 g; Sodium: 60 mg; Cholesterol: 66 mg; Protein: 6 g; Carbohydrates: 20 g
Diabetic Exchanges: 1 Bread/Starch, 1 Vegetable, 1 Fat
ITALIAN LENTIL STEW
Makes 8 servings if served as a stew, more if thinned to a soup.
View this online at https://diabeticgourmet.com/articles/lentils-help-take-the-chill-out-of-winter/.
Ingredients
1 Tbsp. extra virgin olive oil
1 medium carrot, finely chopped (about 1 cup)
1 small onion, finely chopped (about 1 cup)
1 cup diced fennel
1-1/2 cups green or small brown lentils
1/2 cup finely-chopped flat-leaf parsley
1/2-1 tsp. basil
1/2-1 tsp. marjoram
1/2-1 tsp. chopped dried chives
Salt and freshly ground black pepper, to taste
1/3 cup small pasta
Directions
In a small Dutch oven or 3-quart saucepan, heat the oil over medium high heat. Stir in the carrot, onion and fennel and cook 3 minutes, stirring occasionally, just to soften the vegetables slightly. Add the lentils and 6 cups water. Stir in parsley, basil, marjoram and chives. Bring to a boil, reduce heat and simmer for 30 minutes, uncovered.
Stir in the salt, pepper and pasta. Cook until the pasta is done and the lentils are soft, 10 to 15 minutes. Add more water, stirring it in gradually until mixture is desired consistency. Adjust seasonings and add more herbs if desired. (This dish can also be served as a soup, depending on the amount of water used.) At this point, the stew (or soup) can be served, or stored in the refrigerator or freezer.
Friday, October 9, 2020
Friday Recipes
It's finally Friday. Yay! Here are six recipes to help you through the weekend , including Italian Spinach Pie and Walnut Fudge! Yes, fudge - and it's a diabetic dessert. There's also sweet potatoes and more. Enjoy!
ASPARAGUS CHEF SALAD
Find this recipe at: http://diabeticgourmet.com/recipes/html/227.shtml
Source: Cooking Healthy and Fast
Yield: 4-1/2 (1 cup) servings
Ingredients
2-1/2 lb. asparagus, trimmed
8 oz. mushrooms, sliced
2 oz. part-skim julienne Swiss cheese
2 oz. lean julienne ham
1 Tbsp.finely chopped onion
1 orange, peeled and cubed
Dressing:
1 pkg. lemon and herb salad dressing mix
2 Tbsp. water
1/4 cup vinegar
1/4 cup vegetable oil
Directions
Chop asparagus into bite-sized pieces and place in a microwavve-proof casserole dish. Add 2 Tbsp. water, cover, and Microwave for 2 minutes. Drain. Measure remaining ingredients into a salad bowl. Add asparagus when completely cool.
Prepare dressing in a shaker container and add approximately 1/3 of it to the salad. Save remaining dressing for greens and fresh vegetables.
Nutritional Information Per Serving: Calories: 151; Fat: 5 g; Sodium: 347 mg; Cholesterol: 25 mg; Exchanges: 2 Vegetable; 1 Lean Meat; 1 Fat
WALNUT FUDGE
Yield: 48 2-inch-square pieces, 1 piece per serving.
Source: The Diabetic Dessert Cookbook
View online: http://diabeticgourmet.com/recipes/html/607.shtml
<i>Ingredients
3 cups carob
1/4 teaspoon artificial sweetener
1 (14 -ounce) can sweet condensed milk (not evaporated milk)
1 cup chopped walnuts
1-1/2 teaspoon vanilla extract
48 walnut halves
Directions
In a heavy 2-quart saucepan, combine the carob, artificial sweetener and condensed milk. Cook over low heat until carob is completely melted. Remove from heat.
Add chopped walnuts and vanilla extract. Stir until completely mixed.
Pour into a 9" x 9" square pan. Chill in refrigerator until almost firm.
Score the top of the fudge into squares 2" x 1/2" deep. Place a walnut half on the top of each square.
Chill until firm. Finish cutting into squares.
Nutritional Information Per Serving: Calories: 137; Protein: 4 g ; Fat: 8 g; Sodium: 11 mg; Cholesterol: 4 mg; Dietary Fiber: 0.3 g; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch, 1-1/2 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Yield: Makes 4 servings.
View online: http://diabeticgourmet.com/recipes/html/510.shtml
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 19 mg; Carbohydrates: 3 g; Less than 1 g. saturated fat; 1 g. dietary fiber; Exchanges: 1 Vegetable, 1/2 Fat
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
View recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
ORANGE-LIME SWEET POTATOES
Source: 1,001 Delicious Recipes for People with Diabetes
Servings: 6 (about 1/2 cup each)
Find this recipe at: http://diabeticgourmet.com/recipes/html/297.shtml
Ingredients
Butter-flavored vegetable cooking spray
1 cup chopped onion
1 teaspoon minced garlic
1 pound sweet potatoes, peeled, cut into 1-inch pieces
1 cup orange juice
1/4 cup lime juice
Salt and pepper, to taste
Directions
Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onion and garlic 3 to 4 minutes.
Add sweet potatoes and juices to skillet; heat to boiling. Reduce heat and simmer, covered, until potatoes are tender, about 10 minutes. Cook, uncovered, until sauce is thickened, 8 to 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 95; Protein: 1.7 g; Fat: 0.3 g; Sodium: 9 mg; Cholesterol: 0 mg; Carbohydrates: 22.3 g; Exchanges: 1/2 Fruit, 1 Bread/Starch
ITALIAN SPINACH PIE
Makes: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/626.shtml
Source: Kraft
Ingredients
1 container (16 oz.) Breakstone's or Knudsen 2% Milkfat Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
4 eggs, lightly beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup Kraft Grated Parmesan Cheese
1 tsp. dried oregano leaves
Options: Substitute 1/2 cup chopped red bell peppers for the roasted peppers.
Directions
Preheat oven to 350F. Mix all ingredients until well blended.
Pour into greased 9-inch pie plate.
Bake 40 min. or until center is set.
Nutritional Information Per Serving: Calories: 150; Protein: 15 g; Fat: 8 g; Sodium: 450 mg; Cholesterol: 125 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable + 2 Lean Meat
ASPARAGUS CHEF SALAD
Find this recipe at: http://diabeticgourmet.com/recipes/html/227.shtml
Source: Cooking Healthy and Fast
Yield: 4-1/2 (1 cup) servings
Ingredients
2-1/2 lb. asparagus, trimmed
8 oz. mushrooms, sliced
2 oz. part-skim julienne Swiss cheese
2 oz. lean julienne ham
1 Tbsp.finely chopped onion
1 orange, peeled and cubed
Dressing:
1 pkg. lemon and herb salad dressing mix
2 Tbsp. water
1/4 cup vinegar
1/4 cup vegetable oil
Directions
Chop asparagus into bite-sized pieces and place in a microwavve-proof casserole dish. Add 2 Tbsp. water, cover, and Microwave for 2 minutes. Drain. Measure remaining ingredients into a salad bowl. Add asparagus when completely cool.
Prepare dressing in a shaker container and add approximately 1/3 of it to the salad. Save remaining dressing for greens and fresh vegetables.
Nutritional Information Per Serving: Calories: 151; Fat: 5 g; Sodium: 347 mg; Cholesterol: 25 mg; Exchanges: 2 Vegetable; 1 Lean Meat; 1 Fat
WALNUT FUDGE
Yield: 48 2-inch-square pieces, 1 piece per serving.
Source: The Diabetic Dessert Cookbook
View online: http://diabeticgourmet.com/recipes/html/607.shtml
<i>Ingredients
3 cups carob
1/4 teaspoon artificial sweetener
1 (14 -ounce) can sweet condensed milk (not evaporated milk)
1 cup chopped walnuts
1-1/2 teaspoon vanilla extract
48 walnut halves
Directions
In a heavy 2-quart saucepan, combine the carob, artificial sweetener and condensed milk. Cook over low heat until carob is completely melted. Remove from heat.
Add chopped walnuts and vanilla extract. Stir until completely mixed.
Pour into a 9" x 9" square pan. Chill in refrigerator until almost firm.
Score the top of the fudge into squares 2" x 1/2" deep. Place a walnut half on the top of each square.
Chill until firm. Finish cutting into squares.
Nutritional Information Per Serving: Calories: 137; Protein: 4 g ; Fat: 8 g; Sodium: 11 mg; Cholesterol: 4 mg; Dietary Fiber: 0.3 g; Carbohydrates: 13 g; Exchanges: 1 Bread/Starch, 1-1/2 Fat
STEAMED GREENS WITH GINGER AND WATER CHESTNUTS
Yield: Makes 4 servings.
View online: http://diabeticgourmet.com/recipes/html/510.shtml
Ingredients
3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed
1 tsp. peeled, finely-minced fresh ginger
1 tsp. finely-minced fresh garlic
1/2 Tbsp. sesame seed oil, or as needed
1/2 cup diced canned water chestnuts (rinsed and drained)
Salt and freshly-ground black pepper
Directions
Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.
Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.
Season to taste with salt and pepper. Serve immediately.
Nutritional Information Per Serving: Calories: 30; Protein: 1 g; Fat: 2 g; Sodium: 19 mg; Carbohydrates: 3 g; Less than 1 g. saturated fat; 1 g. dietary fiber; Exchanges: 1 Vegetable, 1/2 Fat
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
View recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
ORANGE-LIME SWEET POTATOES
Source: 1,001 Delicious Recipes for People with Diabetes
Servings: 6 (about 1/2 cup each)
Find this recipe at: http://diabeticgourmet.com/recipes/html/297.shtml
Ingredients
Butter-flavored vegetable cooking spray
1 cup chopped onion
1 teaspoon minced garlic
1 pound sweet potatoes, peeled, cut into 1-inch pieces
1 cup orange juice
1/4 cup lime juice
Salt and pepper, to taste
Directions
Spray medium skillet with cooking spray; heat over medium heat until hot. Saute onion and garlic 3 to 4 minutes.
Add sweet potatoes and juices to skillet; heat to boiling. Reduce heat and simmer, covered, until potatoes are tender, about 10 minutes. Cook, uncovered, until sauce is thickened, 8 to 10 minutes. Season to taste with salt and pepper.
Nutritional Information Per Serving: Calories: 95; Protein: 1.7 g; Fat: 0.3 g; Sodium: 9 mg; Cholesterol: 0 mg; Carbohydrates: 22.3 g; Exchanges: 1/2 Fruit, 1 Bread/Starch
ITALIAN SPINACH PIE
Makes: 8 servings
View recipe: http://diabeticgourmet.com/recipes/html/626.shtml
Source: Kraft
Ingredients
1 container (16 oz.) Breakstone's or Knudsen 2% Milkfat Low Fat Cottage Cheese
1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
4 eggs, lightly beaten
1 jar (7 oz.) roasted red peppers, well drained, chopped
1/3 cup Kraft Grated Parmesan Cheese
1 tsp. dried oregano leaves
Options: Substitute 1/2 cup chopped red bell peppers for the roasted peppers.
Directions
Preheat oven to 350F. Mix all ingredients until well blended.
Pour into greased 9-inch pie plate.
Bake 40 min. or until center is set.
Nutritional Information Per Serving: Calories: 150; Protein: 15 g; Fat: 8 g; Sodium: 450 mg; Cholesterol: 125 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable + 2 Lean Meat
Wednesday, October 7, 2020
Chicken
There was a time when chicken was reserved for Sunday dinner (think early- to mid-twentieth century). Now, it's more of an anytime meal. Check out today's chicken recipes, including Light Sour Cream Chicken Enchiladas and Grilled Sesame Chicken Breast. Enjoy!
BOMBAY CHICKEN
Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 5; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/bombay-chicken.
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 Medium-Fat Meat
CHICKEN IN WINE SAUCE
Recipe Yield: Servings: 6; 1 serving = 1 piece with sauce
Source: Gourmet Inspirations Healthy Cooking
Book Title: Gourmet Inspirations Healthy Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-wine-sauce.
Ingredients
6 single chicken breasts (24 oz. raw weight) skinned, boned and washed
1 teaspoon butter
1 teaspoon oil
3 tablespoons cornstarch
1-1/2 chicken broth, unsalted
1/3 cup skim milk
1/3 cup lemon juice
1/3 cup dry white wine
3 cloves garlic, crushed
1/4 cup Parmesan cheese, fresh, grated
Directions
Prepare chicken breasts and set aside.
Place butter in large skillet, heating to medium high.
Place chicken breasts in 9" x 13" glass baking dish which has been sprayed with non-stick spray.
Pour oil into hot skillet. Stir in cornstarch and small amount of chicken broth. Stir until smooth.
Remove pan from heat and, slowly, add 1 cup of broth.
Return to heat, stir constantly, and add remaining broth, milk, lemon juice, wine, and garlic.
When sauce has thickened slightly, pour over chicken breasts.
Sprinkle Parmesan over chicken.
Bake 30 minutes at 350 degrees F.
Serve over brown rice.
Nutritional Information Per Serving: Calories: 183; Fat: 7 g; Protein: 21 g; Carbohydrates: 6 g
Diabetic Exchanges: 3 Low-Fat Meat
GRILLED SESAME CHICKEN BREAST
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-sesame-chicken-breast.
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Protein: 15.1 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
TOMATO-ROSEMARY CHICKEN
Recipe Yield: Servings: 12
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken.
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-inch jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
CHICKEN CACCIATORE
Recipe Yield: Prep Time: 25 Minutes; Cost: $$; Servings: 6; Difficulty Level: 3
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-cacciatore.
Ingredients
1 cup sliced mushrooms
1 cup tomato sauce
1 16-ounce can whole plum tomatoes
1/2 cup white wine (or cooking wine)
1/4 tsp. basil
1/4 tsp. oregano
1 bay leaf
2 tsp. minced garlic
1 chopped onion
4 half chicken breasts, skinned, boned
2 Tbsp. fat-free chicken broth
Directions
Heat liquid chicken broth in a non-stick skillet and brown chicken, onion, and garlic.
Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer about 30 minutes.
Add mushrooms, cook 10 minutes more.
Remove chicken from pan, boil down sauce until slightly thickened.
Serve over cooked rice.
Nutritional Information Per Serving: Calories: 217; Fat: 3.5 g; Sodium: 382 mg; Cholesterol: 73 mg; Protein: 28 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch; 4 Lean Meat
BOMBAY CHICKEN
Recipe Yield: Prep Time: 15 Minutes; Cost: $; Servings: 5; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/bombay-chicken.
Ingredients
1 teaspoon reduced-calorie margarine
1 teaspoon chicken-flavored bouillon, granules
1/4 cup chopped almonds
2 teaspoons curry powder, divided
1 cup boiling water
1 cup diced, unpeeled apple
1/2 cup skim milk
1/2 cup chopped onion
1 tablespoon lemon juice
1/2 cup sliced fresh mushrooms
1 cup chopped, cooked chicken
1 tablespoon all-purpose flour
Directions
Melt margarine in a large skillet over medium heat; add almonds.
Cook 10 minutes or until almonds are golden brown; stirring frequently.
Sprinkle almonds with 1 teaspoon curry powder, toss lightly to coat, and cook for another minute or two.
Remove almonds to a plate lined with paper towels; let drain.
Add apple, onion, and mushrooms to skillet and saute 5 minutes.
Stir in remaining 1 teaspoon curry powder and flour.
Cook over low heat 2 minutes, stirring frequently.
Dissolve bouillon granules in boiling water and add to skillet with milk and lemon juice.
Cook over low heat 5 minutes or until smooth and thickened, stirring constantly.
Add chicken and continue to cook over low heat, stirring constantly, until thoroughly heated.
Nutritional Information Per Serving: Calories: 116; Fat: 6 g; Sodium: 38 mg; Protein: 8 g; Carbohydrates: 9 g
Diabetic Exchanges: 1 Medium-Fat Meat
CHICKEN IN WINE SAUCE
Recipe Yield: Servings: 6; 1 serving = 1 piece with sauce
Source: Gourmet Inspirations Healthy Cooking
Book Title: Gourmet Inspirations Healthy Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-in-wine-sauce.
Ingredients
6 single chicken breasts (24 oz. raw weight) skinned, boned and washed
1 teaspoon butter
1 teaspoon oil
3 tablespoons cornstarch
1-1/2 chicken broth, unsalted
1/3 cup skim milk
1/3 cup lemon juice
1/3 cup dry white wine
3 cloves garlic, crushed
1/4 cup Parmesan cheese, fresh, grated
Directions
Prepare chicken breasts and set aside.
Place butter in large skillet, heating to medium high.
Place chicken breasts in 9" x 13" glass baking dish which has been sprayed with non-stick spray.
Pour oil into hot skillet. Stir in cornstarch and small amount of chicken broth. Stir until smooth.
Remove pan from heat and, slowly, add 1 cup of broth.
Return to heat, stir constantly, and add remaining broth, milk, lemon juice, wine, and garlic.
When sauce has thickened slightly, pour over chicken breasts.
Sprinkle Parmesan over chicken.
Bake 30 minutes at 350 degrees F.
Serve over brown rice.
Nutritional Information Per Serving: Calories: 183; Fat: 7 g; Protein: 21 g; Carbohydrates: 6 g
Diabetic Exchanges: 3 Low-Fat Meat
GRILLED SESAME CHICKEN BREAST
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-sesame-chicken-breast.
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Protein: 15.1 g; Carbohydrates: 7 g
Diabetic Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
TOMATO-ROSEMARY CHICKEN
Recipe Yield: Servings: 12
Source: Family Circle: All-time Favorite Recipes
Book Title: Family Circle: All-time Favorite Recipes
View this online at https://diabeticgourmet.com/diabetic-recipes/tomato-rosemary-chicken.
Ingredients
12 Boneless, skinless chicken breast halves (4 pounds total)
1/2 tsp salt
1/4 tsp black pepper
1/4 cup all-purpose flour
2 tbsp vegetable oil (or olive oil)
2 tbsp butter (or margarine)
5 cloves garlic, chopped
1/4 pound proscuitto, chopped
1/3 cup dry white wine
1 tbsp chopped fresh rosemary or 1 tsp dried, crumbled
12 plum tomatoes, diced
1/2 cup chicken broth
Directions
Season both sides of chicken breast halves with salt and pepper. Place flour on a sheet of waxed paper. Turn chicken in flour to coat both sides; shake off any excess and place chicken on another piece of waxed paper.
Heat oven to 375F.
Heat 1 tbsp oil and 1 tbsp butter in a large non-stick skillet over medium-high heat. Add 6 chicken breast halves and saute until lightly browned, about 3 minutes per side. Place chicken in a 15x10x1-inch jelly-roll pan in a single layer, filling half of pan. Repeat with remaining oil, butter, and chicken.
Bake chicken in heated 375F oven for 20 minutes or until internal temperature registers 170F on an instant-read thermometer.
Meanwhile, add garlic and proscuitto to skillet; cook over medium heat, stirring constantly, 3 minutes. Add wine and rosemary; cook 2 minutes, stirring up any browned bits from bottom of skillet.
Add tomatoes and broth. Bring to boiling. Reduce heat; simmer 10 minutes.
Place chicken on a serving platter; pour sauce over top. Serve immediately.
Nutritional Information Per Serving: Calories: 257; Fat: 11 g; Sodium: 377 mg; Cholesterol: 89 mg; Protein: 34 g; Carbohydrates: 5 g
Diabetic Exchanges: 4 Low-Fat Meat; 1 Vegetable
LIGHT SOUR CREAM CHICKEN ENCHILADAS
Recipe Yield: Servings: 6 (2 Enchiladas each)
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/light-sour-cream-chicken-enchiladas.
Ingredients
1 (8oz) container light sour cream
1 (8oz) container nonfat plain yogurt
1 (10-3/4oz) can cream of chicken soup with 1/3 less salt
1 (4oz) can diced green chilies
12 (6-7 inch) white corn or flour tortillas
1 Cup (4oz) shredded reduced-fat Cheddar cheese
1-1/2 Cups chopped cooked chicken
1/4 Cup sliced green onions
Directions
Heat oven to 350F degrees. Spray a 13x9-inch (3 Qt) baking dish with nonstick cooking spray. In med. bowl, combine sour cream, yogurt, soup and chilies; mix well. Spoon bout 3 Tbsp sour cream mixture down center of each tortilla. Reserve 1/4 cup Cheddar cheese; sprinkle each tortilla with remaining cheese, chicken and onions. Roll tortillas and place in spray-coated dish, seam side down. Spoon remaining sour cream mixture over tortillas. Cover with foil and bake for 25 to 30 minutes, or until hot and bubbly. Remove foil; sprinkle with reserved 1/4 cup cheese. Return to oven & bake, uncovered, an additional 5 minutes or until cheese is melted. Garnish with shredded lettuce and chopped tomatoes, if desired.
Nutritional Information Per Serving: Calories: 358; Fat: 9 g; Sodium: 590 mg; Cholesterol: 63 mg; Carbohydrates: 35 g
Diabetic Exchanges: 3 Lean Meat, 2 Bread/Starch, 1/2 Milk, 1 Fat
CHICKEN CACCIATORE
Recipe Yield: Prep Time: 25 Minutes; Cost: $$; Servings: 6; Difficulty Level: 3
Source: Cooking Healthy and Fast
Book Title: Cooking Healthy and Fast
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-cacciatore.
Ingredients
1 cup sliced mushrooms
1 cup tomato sauce
1 16-ounce can whole plum tomatoes
1/2 cup white wine (or cooking wine)
1/4 tsp. basil
1/4 tsp. oregano
1 bay leaf
2 tsp. minced garlic
1 chopped onion
4 half chicken breasts, skinned, boned
2 Tbsp. fat-free chicken broth
Directions
Heat liquid chicken broth in a non-stick skillet and brown chicken, onion, and garlic.
Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer about 30 minutes.
Add mushrooms, cook 10 minutes more.
Remove chicken from pan, boil down sauce until slightly thickened.
Serve over cooked rice.
Nutritional Information Per Serving: Calories: 217; Fat: 3.5 g; Sodium: 382 mg; Cholesterol: 73 mg; Protein: 28 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Starch; 4 Lean Meat
Monday, October 5, 2020
Meatless Monday
It's Meatless Monday, time to check out vegetarian recipes. (Believe it or not, you can follow a diabetic-friendly and meatless lifestyle!) Today's recipes include Red Potato Salad and Marinated Artichoke Appetizers. Enjoy!
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
RED POTATO SALAD
This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Cooking with The Diabetic Chef" by Chris Smith, which can be found at http://diabeticgourmet.com/book_archive/details/23.shtml.
Ingredients
2 quarts water
1 pound potatoes
6 tablespoons red onions, diced
1/2 cup celery, diced
3 tablespoons light mayonnaise
2 tablespoons Dijon mustard
1/2 teaspoon salt
1/2 teaspoon black pepper
2 green onions, chopped
Directions
In a large pot, bring the water to boil. Add potatoes. Return water to simmer, cover, and cook for 15-20 minutes, or until the potatoes are done. Remove potatoes from water and let them cool.
Cut potatoes into quarters and place them in large bowl. Add next six ingredients and mix together gently. Refrigerate overnight. Garnish with chopped green onions.
Nutritional Information Per Serving (1/2 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 587 mg, Carbohydrate: 20 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 2 g
Diabetic Exchanges: 1 Starch, 1/2 Vegetable, 1/2 Fat
GREEN MINESTRONE
Recipe Yield: Makes 6 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/green-minestrone.
Ingredients
1 Tbsp. extra virgin olive oil
4 scallions, chopped, white and green parts
1 medium leek, white part only, halved and sliced
1 small red onion, diced
1 celery rib, thinly sliced
4 cups reduced-sodium, fat-free vegetable broth
12 green beans, or 1 cup frozen, cut in 1-inch pieces
1 medium potato, peeled and cut in 1/2-inch cubes
1 small zucchini, cut in 1/2-inch slices
3 cups stemmed fresh spinach leaves, or coarsely chopped Swiss chard
1 cup canned kidney beans, rinsed and drained
Salt and freshly ground black pepper, to taste
2 Tbsp. grated Parmesan cheese
Directions
Heat oil in a large Dutch oven or pot over medium-high heat. Saute scallions, leek, onion and celery until onion is translucent. Cover, reduce heat and cook gently 5 minutes, or until vegetables have released their juices and softened.
Add broth, green beans, potato and zucchini. Simmer, uncovered, 5 minutes. Stir in spinach. Add canned beans. Season to taste with salt and pepper. Cook until beans are heated through, about 5 minutes.
Ladle soup into bowls and serve, topped with some of the cheese. (Soup keeps up to three days if covered and refrigerated.)
Nutritional Information Per Serving: Calories: 111; Fat: 3 g; Sodium: 532 mg; Protein: 6 g; Carbohydrates: 17 g
Diabetic Exchanges: 1/2 Bread, 2 Vegetable, 1/2 Fat
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Online version: http://diabeticgourmet.com/recipes/html/841.shtml
Source: Diabetic Dream Desserts
Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate
BLUEBERRY MUFFINS
Blueberry-filled muffins that have a cake-like texture.
Yield: 12 muffins
Serving size: 1 muffin
View Online: http://diabeticgourmet.com/recipes/html/998.shtml
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla.
Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Sugars: 8 g ; Carbohydrates: 26 g
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers; Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/marinated-artichoke-appetizers.
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Fat: 2.1 g; Saturated Fat: 0.6 g; Sodium: 92 mg; Cholesterol: 5 mg; Protein: 3 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
RED POTATO SALAD
This originally came from Diabetic Gourmet, though the recipe is probably more than ten years old. (It was in an email that long ago.) Unfortunately, I no longer have the link to this recipe. However, it is from "Cooking with The Diabetic Chef" by Chris Smith, which can be found at http://diabeticgourmet.com/book_archive/details/23.shtml.
Ingredients
2 quarts water
1 pound potatoes
6 tablespoons red onions, diced
1/2 cup celery, diced
3 tablespoons light mayonnaise
2 tablespoons Dijon mustard
1/2 teaspoon salt
1/2 teaspoon black pepper
2 green onions, chopped
Directions
In a large pot, bring the water to boil. Add potatoes. Return water to simmer, cover, and cook for 15-20 minutes, or until the potatoes are done. Remove potatoes from water and let them cool.
Cut potatoes into quarters and place them in large bowl. Add next six ingredients and mix together gently. Refrigerate overnight. Garnish with chopped green onions.
Nutritional Information Per Serving (1/2 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 587 mg, Carbohydrate: 20 g, Dietary Fiber: 2 g, Sugars: 3 g, Protein: 2 g
Diabetic Exchanges: 1 Starch, 1/2 Vegetable, 1/2 Fat
GREEN MINESTRONE
Recipe Yield: Makes 6 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/green-minestrone.
Ingredients
1 Tbsp. extra virgin olive oil
4 scallions, chopped, white and green parts
1 medium leek, white part only, halved and sliced
1 small red onion, diced
1 celery rib, thinly sliced
4 cups reduced-sodium, fat-free vegetable broth
12 green beans, or 1 cup frozen, cut in 1-inch pieces
1 medium potato, peeled and cut in 1/2-inch cubes
1 small zucchini, cut in 1/2-inch slices
3 cups stemmed fresh spinach leaves, or coarsely chopped Swiss chard
1 cup canned kidney beans, rinsed and drained
Salt and freshly ground black pepper, to taste
2 Tbsp. grated Parmesan cheese
Directions
Heat oil in a large Dutch oven or pot over medium-high heat. Saute scallions, leek, onion and celery until onion is translucent. Cover, reduce heat and cook gently 5 minutes, or until vegetables have released their juices and softened.
Add broth, green beans, potato and zucchini. Simmer, uncovered, 5 minutes. Stir in spinach. Add canned beans. Season to taste with salt and pepper. Cook until beans are heated through, about 5 minutes.
Ladle soup into bowls and serve, topped with some of the cheese. (Soup keeps up to three days if covered and refrigerated.)
Nutritional Information Per Serving: Calories: 111; Fat: 3 g; Sodium: 532 mg; Protein: 6 g; Carbohydrates: 17 g
Diabetic Exchanges: 1/2 Bread, 2 Vegetable, 1/2 Fat
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Online version: http://diabeticgourmet.com/recipes/html/841.shtml
Source: Diabetic Dream Desserts
Book Info: http://diabeticgourmet.com/book_archive/details/61.shtml
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg; Carbohydrates: 19 g; Exchanges: 1 Carbohydrate
BLUEBERRY MUFFINS
Blueberry-filled muffins that have a cake-like texture.
Yield: 12 muffins
Serving size: 1 muffin
View Online: http://diabeticgourmet.com/recipes/html/998.shtml
Ingredients
2 cups all purpose flour
2 teaspoons baking powder
3/4 teaspoon salt
1/2 cup light margarine, softened
1 cup Splenda Essentials No Calorie Sweetener with Fiber, Granulated
1/4 cup honey
2 large eggs
1 teaspoon vanilla extract
1/2 cup 1% low-fat milk
1 cup fresh or frozen blueberries, thawed
Directions
Place oven rack in top 1/3 of oven.
Preheat oven to 400F. Line 12 muffin cups with paper liners. Lightly spray liners with nonstick cooking spray.
Sift together flour, baking powder and salt, set aside.
Beat margarine at medium speed with an electric mixer until creamy. Gradually add Splenda Essentials Granulated Sweetener and honey, beating until light and fluffy. Add eggs one at a time, beating until blended after each addition. Stir in vanilla.
Alternately add flour mixture and milk, beginning and ending with flour mixture. Beat at low speed until blended after each addition. Fold in blueberries.
Spoon batter evenly into paper lined muffin cups. Bake 20 to 22 minutes or until golden. Remove from pan immediately and cool on wire rack.
Nutritional Information Per Serving: Calories: 160; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 280 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g ; Sugars: 8 g ; Carbohydrates: 26 g
MARINATED ARTICHOKE APPETIZERS
Yield: 24 appetizers; Serving Size: 1 appetizer
Source: The Complete Diabetes Prevention Plan
Book Title: The Complete Diabetes Prevention Plan
View online at https://diabeticgourmet.com/diabetic-recipes/marinated-artichoke-appetizers.
Ingredients
24 marinated artichoke quarters, drained
24 cherry or grape tomatoes
8-ounce block reduced-fat white cheddar or Swiss cheese, cut into 24 cubes
Directions
Skewer one artichoke piece, tomato, and cheese cube onto a toothpick. Serve immediately or cover and refrigerate until ready to serve.
Nutritional Information Per Serving: Calories: 37; Fat: 2.1 g; Saturated Fat: 0.6 g; Sodium: 92 mg; Cholesterol: 5 mg; Protein: 3 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/3 Medium-Fat Meat, 1/3 Vegetable
Friday, October 2, 2020
Friday Recipes
It's finally Friday, time to get ready for the weekend. Here are six yummy diabetic recipes to help you through the weekend, including Turkey Meatloaf and Chicken and Almond Stew. Enjoy!
CHICKEN STEW WITH RED WINE
Recipe Yield: Servings: 4
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes.
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-stew-with-red-wine.
Ingredients
4 boneless, skinless chicken breast halves
2 teaspoons olive oil
1 medium onion, chopped
2 large cloves garlic, minced
1 tablespoon flour
3/4 cup reduced-sodium fat-free chicken broth
3/4 cup dry red wine OR reduced-sodium fat-free chicken broth
1 bay leaf
1-1/2 teaspoons dried oregano leaves
1/2 teaspoon dried thyme leaves
1/4 teaspoon black pepper
Salt, to taste
Directions
Cook chicken in oil in large skillet until browned on both sides, about 8 minutes. Stir in onion and garlic and saute until tender, about 5 minutes; sprinkle with flour and cook 1 to 2 minutes longer.
Add remaining ingredients, except salt; heat to boiling. Reduce heat and simmer, uncovered, until chicken is tender, about 15 minutes; simmer, uncovered, until thickened to desired consistency, 5 to 10 minutes. Discard bay leaf; season to taste with salt.
Nutritional Information Per Serving: Calories: 207; Fat: 5.3 g; Sodium: 152 mg; Cholesterol: 69 mg; Protein: 26.8 g; Carbohydrates: 5 g
Diabetic Exchanges: 1 Vegetable, 3 Meat
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
CHICKEN AND ALMOND STEW
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew.
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
LEMON-GLAZED BABY CARROTS
Recipe Yield: Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/lemon-glazed-baby-carrots.
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Fat: 3 g; Fiber: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Protein: 2 g; Carbohydrates: 15 g
Diabetic Exchanges: 2 Vegetables, 1/2 Fat
CHILI CARNIVALE
Recipe Yield: Makes 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-carnivale.
Ingredients
2 pounds Ground Beef (95% lean)
1 can (28 ounces) crushed tomatoes, undrained
1 can (14-1/2 ounces) diced tomatoes with mild green chilies
1 can (14 to 14-1/2 ounces) regular or reduced-sodium beef broth
1 bottle (12 ounces) regular or light beer
1 medium yellow onion, diced
2 medium green, red, yellow or orange bell peppers, diced
1 can (6 ounces) tomato paste
1/3 cup chili powder
1 large jalapeno pepper, seeded, finely chopped
2 tablespoons minced garlic
1 tablespoon ground cumin
1 teaspoon dried oregano leaves
2 cans (15 ounces each) black beans, rinsed, drained
Lime wedges and baked tortillas chips (optional)
Toppings:
Sliced cherry tomatoes, sliced green onions, sliced serranos or jalapenos, chopped onion
Directions
Heat stockpot over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove drippings.
Add tomatoes, beef broth, beer, onions, bell peppers, tomato paste, chili powder, jalapeno pepper, garlic, cumin and oregano to stockpot, stirring to combine. Bring to a boil; reduce heat and simmer, uncovered, 45 minutes, stirring occasionally.
Stir in black beans and continue to simmer 15 minutes or until thickened to desired consistency, stirring occasionally.
Season with salt and black pepper, as desired. Garnish with Toppings, as desired. Serve with lime wedges and baked tortilla chips, if desired.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 318; Fat: 7 g; Saturated Fat: 3 g; Fiber: 7.5 g; Sodium: 955 mg; Cholesterol: 76 mg; Protein: 32 g; Carbohydrates: 28 g
CHICKEN STEW WITH RED WINE
Recipe Yield: Servings: 4
Source: 1,001 Recipes For People with Diabetes
Book Title: 1,001 Recipes For People with Diabetes.
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-stew-with-red-wine.
Ingredients
4 boneless, skinless chicken breast halves
2 teaspoons olive oil
1 medium onion, chopped
2 large cloves garlic, minced
1 tablespoon flour
3/4 cup reduced-sodium fat-free chicken broth
3/4 cup dry red wine OR reduced-sodium fat-free chicken broth
1 bay leaf
1-1/2 teaspoons dried oregano leaves
1/2 teaspoon dried thyme leaves
1/4 teaspoon black pepper
Salt, to taste
Directions
Cook chicken in oil in large skillet until browned on both sides, about 8 minutes. Stir in onion and garlic and saute until tender, about 5 minutes; sprinkle with flour and cook 1 to 2 minutes longer.
Add remaining ingredients, except salt; heat to boiling. Reduce heat and simmer, uncovered, until chicken is tender, about 15 minutes; simmer, uncovered, until thickened to desired consistency, 5 to 10 minutes. Discard bay leaf; season to taste with salt.
Nutritional Information Per Serving: Calories: 207; Fat: 5.3 g; Sodium: 152 mg; Cholesterol: 69 mg; Protein: 26.8 g; Carbohydrates: 5 g
Diabetic Exchanges: 1 Vegetable, 3 Meat
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
CHICKEN AND ALMOND STEW
Recipe Yield: Yield: 4 servings
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-and-almond-stew.
Ingredients
1 tablespoon olive oil
1/2 cup chopped onion
2 cups low-fat, low-sodium chicken broth
1 cup diced canned tomatoes, drained
2 tablespoons slivered almonds
1 teaspoon chili powder
1/4 teaspoon cayenne pepper
1/2 teaspoon cinnamon
1 pound cubed cooked deli chicken
1 (15 ounce) can black beans, rinsed and drained
Directions
In a large stockpot over medium-high heat, heat the oil. Add the onion and saute for 3-5 minutes, stirring occasionally.
Add the broth, tomatoes, almonds, and spices. Bring to a boil, lower the heat, and simmer for 30 minutes. Add the chicken and beans and simmer for 10 more minutes.
Nutritional Information Per Serving: Calories: 276; Fat: 7 g; Cholesterol: 40 mg; Protein: 31 g; Carbohydrates: 25 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 4 Very Lean Meat, 1 Monounsaturated Fat
PUMPKIN SOUP
Recipe Yield: Makes 8 servings.
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/pumpkin-soup-2.
Ingredients
4 cups low-sodium vegetable broth, divided
4 cups pumpkin puree (canned or fresh) (butternut squash may be substituted)
1 cup finely chopped onion
1 clove garlic
1 tsp. fresh thyme, chopped
Salt and freshly ground pepper to taste
2 Tbsp. light whipping cream (optional)
1 tsp. fresh parsley, chopped
Nutmeg (optional)
Directions
In large pot over medium-high heat add 3 cups broth, pumpkin, onion, garlic, thyme, salt and pepper. Bring to boil. Reduce to low and simmer uncovered, about 30 minutes.
Puree mixture until smooth, in small batches, using blender or food processor. Return to pot. Bring to boil. Reduce heat to low and simmer uncovered for another 30 minutes. Add remaining broth as desired. (Optional, stir in cream.)
Pour into bowls. Garnish with parsley (or sprinkle of nutmeg) and serve.
Nutritional Information Per Serving: Calories: 71; Fat: 1 g; Saturated Fat: 1 g; Sodium: 284 mg; Protein: 3 g; Carbohydrates: 16 g
LEMON-GLAZED BABY CARROTS
Recipe Yield: Yield: 4 servings
Source: America's Everyday Diabetes Cookbook
To view this online, go to https://diabeticgourmet.com/diabetic-recipe/lemon-glazed-baby-carrots.
Ingredients
1 pound peeled baby carrots
1/4 cup chicken stock, or vegetable stock
1 tablespoons margarine or butter
1 tablespoon brown sugar
1 tablespoon lemon juice
1/2 teaspoon grated lemon rind
1/4 teaspoon salt
Pepper to taste
1 tablespoon finely chopped fresh parsley or chives
Directions
In a medium saucepan, cook carrots in boiling salted water for 5 to 7 minutes (start timing when water returns to a boil) or until just tender-crisp; drain and return to saucepan.
Add stock, butter, brown sugar, lemon juice and rind, salt and pepper. Cook, stirring often, 3 to 5 minutes or until liquid has evaporated and carrots are nicely glazed.
Sprinkle with parsley or chives and serve.
Nutritional Information Per Serving: Calories: 91; Fat: 3 g; Fiber: 3 g; Sodium: 251 mg; Cholesterol: 8 mg; Protein: 2 g; Carbohydrates: 15 g
Diabetic Exchanges: 2 Vegetables, 1/2 Fat
CHILI CARNIVALE
Recipe Yield: Makes 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/chili-carnivale.
Ingredients
2 pounds Ground Beef (95% lean)
1 can (28 ounces) crushed tomatoes, undrained
1 can (14-1/2 ounces) diced tomatoes with mild green chilies
1 can (14 to 14-1/2 ounces) regular or reduced-sodium beef broth
1 bottle (12 ounces) regular or light beer
1 medium yellow onion, diced
2 medium green, red, yellow or orange bell peppers, diced
1 can (6 ounces) tomato paste
1/3 cup chili powder
1 large jalapeno pepper, seeded, finely chopped
2 tablespoons minced garlic
1 tablespoon ground cumin
1 teaspoon dried oregano leaves
2 cans (15 ounces each) black beans, rinsed, drained
Lime wedges and baked tortillas chips (optional)
Toppings:
Sliced cherry tomatoes, sliced green onions, sliced serranos or jalapenos, chopped onion
Directions
Heat stockpot over medium heat until hot. Add Ground Beef; cook 8 to 10 minutes, breaking into 3/4-inch crumbles and stirring occasionally. Remove drippings.
Add tomatoes, beef broth, beer, onions, bell peppers, tomato paste, chili powder, jalapeno pepper, garlic, cumin and oregano to stockpot, stirring to combine. Bring to a boil; reduce heat and simmer, uncovered, 45 minutes, stirring occasionally.
Stir in black beans and continue to simmer 15 minutes or until thickened to desired consistency, stirring occasionally.
Season with salt and black pepper, as desired. Garnish with Toppings, as desired. Serve with lime wedges and baked tortilla chips, if desired.
Note: Cooking times are for fresh or thoroughly thawed Ground Beef. Ground Beef should be cooked to an internal temperature of 160F. Color is not a reliable indicator of Ground Beef doneness.
Nutritional Information Per Serving: Calories: 318; Fat: 7 g; Saturated Fat: 3 g; Fiber: 7.5 g; Sodium: 955 mg; Cholesterol: 76 mg; Protein: 32 g; Carbohydrates: 28 g
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