I want something snacky!
Most of us have said that once in a while. Desserts always seem to hit the spot, including these diabetic-friendly ones. Check out the Lemon Pudding Cake or the Dutch Apple Pie, as well as the other yummy desserts in today's post. Enjoy!
MINI CHOCOLATE MINT CHEESECAKES
Recipe Yield: Makes 24 servings
Source: Jennie-O
View online at https://diabeticgourmet.com/diabetic-recipes/mini-chocolate-mint-cheesecakes.
Ingredients
1/2 cup crushed gluten-free chocolate wafer cookies
1 tablespoon butter, melted
1 (8-ounce) package cream cheese, softened
1/4 cup sugar
1 egg or 1/4 cup egg substitute
1/3 cup chocolate chips, melted
1/3 cup chopped creme de menthe mint candy wafers
1/3 cup sour cream
1/2 teaspoon vanilla
1 cup sweetened whipped cream
Directions
Heat oven to 325F.
In small bowl, combine crushed cookie crumbs and melted butter.
Press cookie crumb mixture into bottom of individual small tart dishes custard cups or mini muffin cups.
In mixing bowl, beat cream cheese and sugar until blended.
Add egg. Blend in melted chocolate, chopped candy, sour cream and vanilla.
Pour evenly over crumbs.
Bake 20 minutes.
Cool. Refrigerate until serving.
Before serving, top with a dollop of sweetened whipped cream.
Notes:
Serve a decadent cheesecake to each of your guests at your next dinner party. They’ll be calling you the Host of the Year.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 3.5 g; Sodium: 55 mg; Cholesterol: 25 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 7 g
CRANBERRY-ALMOND TARTS
Yield: Servings Per Recipe: 24; Serving Size: 1 square tart
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts
Ingredients
1/2 (15 ounce) container refrigerated pie crusts
3/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup water
1 (12 ounce) bag fresh or frozen cranberries, thawed
1/4 cup chopped almonds, toasted
1/2 teaspoon almond extract
1 (8 ounce) carton non-dairy whipped topping
1/4 cup toasted almond slices
Directions
Preheat oven to 375 degrees F.
Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary. Place squares in ungreased miniature muffin pans. Place in freezer.
Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended. Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop. Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries. Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat. Stir in almonds and almond extract. Spoon mixture into pastry shells.
Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.
Notes:
Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 g
SPICED APPLE PUDDING
Recipe Yield: Servings: 4 (1/2 cup)
View this online at https://diabeticgourmet.com/diabetic-recipes/spiced-apple-pudding.
Ingredients
2 cups Unsweetened apple juice
1/3 cup Granulated sugar substitute
1/3 cup Cornstarch
1/2 tsp Cinnamon
1 Egg
Directions
In a heavy saucepan, combine 1/2 cup apple juice and cornstarch; mix well. Add remaining juice. Place over medium heat and cook, stirring, until mixture comes to a boil. Reduce heat and simmer for 2 minutes. Remove from heat.
In a bowl, beat egg with a fork. Add 1/2 cup of hot mixture to beaten egg. Stir until smooth. Return immediately to hot mixture, stirring constantly. (The hot mixture will cook the egg.)
Stir in sweetener and cinnamon. Pour into 4 dessert dishes, cover with plastic wrap to prevent skin from forming. Cool to room temperature or chill in refrigerator.
Nutritional Information Per Serving: Calories: 117; Fat: 1 g; Protein: 1 g; Carbohydrates: 26 g
Diabetic Exchanges: 1 starch; 1 fruit
LEMON PUDDING CAKE
Recipe Yield: Servings: 6
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-pudding-cake.
Ingredients
3 Large eggs, separated
3/4 Cup sugar, divided
2 Tbsp butter or margarine, at room temperature
1 Tbsp grated lemon peel
1 Cup lowfat buttermilk
1/3 Cup lemon juice (fresh)
1/4 Cup all-purpose flour
Directions
Preheat oven to 350F. Set a spray-coated souffle dish or other straight-sided baking dish in a larger baking pan that is at least 2-inches deep; set aside.
In a deep bowl, beat egg whites with an electric mixer on high speed until foamy. Gradually beat in 1/4 cup of the sugar; continue to beat until whites hold short, distinct peaks. Set aside.
In another bowl, combine butter, remaining 1/2 cup sugar, lemon peel and egg yolks. Beat on high speed until mixture is thick and lemon-colored. Stir in buttermilk, lemon juice and flour. Add about 1/4 of the egg whites to batter; stir to mix well, Gently, but thoroughly, fold in remaining whites.
Pour batter into souffle dish. Set dish (in baking pan) on middle rack of oven. Pour boiling water into BAKING PAN up to the level of the batter in the souffle dish. Bake until top of pudding is a rich brown and center feels firm when lightly pressed, about 1 hour. Serve pudding hot or cool, spooning portions up from the bottom of the baking dish to get the lemon sauce that has formed beneath the pudding.
Nutritional Information Per Serving: Calories: 192; Fat: 6 g; Sodium: 100 mg; Cholesterol: 72 mg; Carbohydrates: 32 g
Diabetic Exchanges: 2 Bread/Starch, 1 Fat
DUTCH APPLE PIE
Servings: 12
View recipe: http://diabeticgourmet.com/recipes/html/50.shtml
Ingredients
1/4 cup flour
1/2 cup quick cooking oats
1/2 teaspoon cinnamon
5 cup sliced baking apples
Sweetener equal to 1/2 cup sugar
1/2 cup unsweetened frozen apple juice concentrate
Pie crust for 1 crust pie
Topping:
1/4 cup flour
1/2 cup quick cooking oats
Sweetener to equal 1/2 cup brown sugar
1 teaspoon cinnamon
1 package sugarfree instant vanilla pudding mix
1/2 cup butter or margarine
Directions
Mix flour, oats, cinnamon, and sweetener with a fork.
Pour over sliced apples and mix well.
Pour apple juice over top of apples and mix well again.
Put apple mixture in pie crust; set aside.
For topping:
Mix dry ingredients with fork.
Add butter and cut into dry ingredients with a pastry blender or 2 knives until it resembles coarse crumbs, Pour mixture over pie filling and press down evenly over apples.
Bake at 400 degrees for 45-55 minutes.
Nutritional Information Per Serving: Calories: 251; Fat: 12 g; Sodium: 238 mg; Cholesterol: 5 mg ; Carbohydrates: 25 g
GOLDEN PEANUT BUTTER COOKIES
Yield: 40 cookies
Serving size: 1 cookie
Source: The Complete Diabetes Prevention Plan
Find this recipe at: http://diabeticgourmet.com/recipes/html/787.shtml
Ingredients
1 cup whole-wheat pastry flour
3/4 cup oat flour
Sugar substitute equal to 1/4 cup sugar
3/4 teaspoon baking soda
3/4 teaspoon baking powder
2/3 cup peanut butter
1/4 cup plus 2 tablespoons margarine or butter
3/4 cup light brown sugar
1/4 cup fat-free egg substitute
2 tablespoons pure maple syrup
1 teaspoon vanilla extract
Directions
Preheat oven to 350 degrees F.
Combine the flours, sugar substitute, baking soda, and baking powder in a bowl and stir to mix well. Set aside.
Combine the peanut butter, margarine, and brown sugar in a large bowl and beat with an electric mixer to mix well. Beat in the egg substitute, maple syrup, and vanilla extract. Add the flour mixture to the peanut butter mixture and beat to mix well.
Shape level teaspoonfuls of the dough into balls and arrange 1-1/2 inches apart on ungreased baking sheets. Flatten each cookie to 1/4 -inch thickness by crisscrossing with the tines of a fork. Dip the tines of the fork lightly in sugar between each cookie if desired.
Bake for 10 to 12 minutes, until the bottoms of the cookies are golden brown. Remove the cookies and let sit for 2 minutes. Transfer the cookies to wire racks to cool completely.
Nutritional Information Per Serving: Calories: 77; Protein: 2 g; Fat: 4 g; Sodium: 82 mg; Cholesterol: 0 mg; Saturated Fat: 0.7 g; Dietary Fiber: 0.9 g; Carbohydrates: 9 g; Exchanges: 1/2 Carbohydrate, 1 Fat
Tuesday, June 18, 2019
Monday, June 17, 2019
Double-Post Monday
Besides being Meatless Monday, it's also Double-Post Monday. Today's yumminess includes Savory Beef Stew and Lemon Pudding Cake. Enjoy!
BEEF AND BLUE CHEESE STUFFED MUSHROOMS
Recipe Yield: Yield: 36 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-blue-cheese-stuffed-mushrooms.
Ingredients
1/2 pound 96% lean ground ground beef
1/4 teaspoon salt
36 small button or cremini mushrooms (about 1-1/2 to 2-inch diameter)
1/3 cup crumbled blue cheese
1/4 cup soft whole wheat bread crumbs
3 tablespoons minced chives
1/2 teaspoon steak seasoning blend
Minced fresh chives (optional)
Directions
Preheat oven to 375F. Remove and reserve stems from mushrooms. Season mushroom caps with salt; set aside. Mince stems to yield 1/2 cup; discard remaining stems.
Combine Ground Beef, minced stems, blue cheese, bread crumbs, 3 tablespoons chives and steak seasoning. Spoon beef mixture evenly into mushrooms.
Place stuffed mushrooms on rack in broiler pan. Bake in 375F oven 15 to 20 minutes. Sprinkle with additional chives, if desired.
Notes:
Perfectly bite-sized mushrooms are stuffed with a savory blend of ground beef, crumbled blue cheese and minced chives.
Nutritional Information Per Serving: Calories: 15; Fat: 1 g; Fiber: 0.1 g; Sodium: 49 mg; Cholesterol: 5 m; Protein: 2 g; Carbohydrates: 1 g
HEARTY REUBEN SOUP
This recipe begins, “A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.”
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 up canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
SAVORY BEEF STEW
Recipe Yield: Servings: 12
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/savory-beef-stew.
Ingredients
Vegetable oil spray
2-1/2 lbs eye of round roast, visible fat removed, bite-size pieces
Vegetable oil spray
1 teaspoon olive oil
1 cup finely chopped onion (about 2 medium)
5-1/2 cups Beef Broth (low-sodium variety)
1 teaspoon dried thyme, crumbled
1 teaspoon dried marjoram, crumbled
1 bay leaf, broken in half
1 pound red potatoes, unpeeled (about 3 medium)
2 large carrots
8 ounces fresh mushrooms (3 to 3-1/2)
1 cup diced red bell pepper (1 medium)
1/2 cup thinly sliced green onions (green and white parts)
2 cups Beef Broth (low-sodium variety)
1/4 cup plus 2 tablespoons cornstarch
1/4 cup no-salt-added tomato paste
1 teaspoon salt-free Italian herb seasoning
3/4 teaspoon pepper
1/2 teaspoon salt
Directions
Preheat broiler.
Lightly spray a broiler pan and rack with vegetable oil spray. Broil meat about 6 inches from heat for 15 to 20 minutes, or until meat is brown on all sides, turning occasionally.
Spray a stock pot with vegetable oil spray and heat over medium-high heat. Add oil and swirl to coat bottom of pot. Saute onions until translucent.
Add meat, any pan juices, 5-1/2 cups broth, thyme, marjoram, and bay leaf. Bring to a boil over high heat. Reduce heat and simmer, uncovered, for 1-1/2 hours or until meat is tender.
Meanwhile, cut potatoes into chunks, slice carrots, and quarter mushrooms. Add to pot. Simmer, covered, for 30 minutes.
Add bell pepper and green onion.
In a medium bowl, whisk together remaining ingredients. Pour into stew. Bring to a boil over high heat, stirring constantly. Reduce heat to low. Cook for 5 minutes, or until thickened, stirring constantly. Remove bay leaf before serving stew.
Nutritional Information Per Serving: Calories: 173; Fat: 4 g; Sodium: 156 mg; Protein: 18 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Bread/Starch, 2 Low-Fat Meat
ROMAINE, RED ONION, AND FENNEL SALAD WITH TART LIME DRESSING
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/romaine-red-onion-and-fennel-salad-with-tart-lime-dressing.
Ingredients
1 cup Romaine lettuce
1-1/2 cups fennel bulb, shredded
1 cup cauliflowerets
1/2 cup red onion, sliced thinly
Tart Lime Dressing
1/2 cup lime juice, fresh
1 tbsp olive oil
1 cup garlic, minced
1/4 tsp salt
1/4 tsp ground pepper
1/4 tsp paprika
Directions
Salad: Wash, dry, and tear lettuce into bite-sized pieces. Arrange lettuce pieces in a salad bowl; toss with shredded fennel, cauliflowerets, and red onion. Prepare Tart Lime Dressing. Sprinkle dressing over salad and toss just before serving.
Tart Lime Dressing: Combine all ingredients and mix well.
Nutritional Information Per Serving: Calories: 60; Fat: 3 g; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 vegetable and 1 fat
MIXED GARDEN CASSEROLE
Prep Time: 15 Minutes; Cost: $; Servings: 10; Difficulty Level: 2
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/mixed-garden-casserole.
Ingredients
1/4 cup brown sugar, firmly packed
2 tsp salt
1/2 tsp pepper
1/2 cup uncooked regular rice
1 small eggplant, peeled & sliced
1 large onion, sliced
3 medium zucchini, sliced
3 med-size yellow squash, sliced
1 large green pepper, seeded & sliced
2 large tomatoes, peeled, sliced
2 tbsp butter or margarine
Directions
Combine brown sugar, salt and pepper; set aside.
Place rice in bottom of a lightly spray-coated or non-stick 13x9x2-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine.
Cover tightly and bake at 350F for 1-1/2 hours or until rice and vegetables are tender.
Nutritional Information Per Serving: Calories: 105; Fat: 2 g; Sodium: 543 mg; Cholesterol: 6 mg; Carbohydrates: 19 g
Diabetic Exchanges: 1 bread/starch; 1 vegetable, 1/2 fat
LEMON PUDDING CAKE
Recipe Yield: Servings: 6
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-pudding-cake.
Ingredients
3 Large eggs, separated
3/4 Cup sugar, divided
2 Tbsp butter or margarine, at room temperature
1 Tbsp grated lemon peel
1 Cup lowfat buttermilk
1/3 Cup lemon juice (fresh)
1/4 Cup all-purpose flour
Directions
Preheat oven to 350F. Set a spray-coated souffle dish or other straight-sided baking dish in a larger baking pan that is at least 2-inches deep; set aside.
In a deep bowl, beat egg whites with an electric mixer on high speed until foamy. Gradually beat in 1/4 cup of the sugar; continue to beat until whites hold short, distinct peaks. Set aside.
In another bowl, combine butter, remaining 1/2 cup sugar, lemon peel and egg yolks. Beat on high speed until mixture is thick and lemon-colored. Stir in buttermilk, lemon juice and flour. Add about 1/4 of the egg whites to batter; stir to mix well, Gently, but thoroughly, fold in remaining whites.
Pour batter into souffle dish. Set dish (in baking pan) on middle rack of oven. Pour boiling water into BAKING PAN up to the level of the batter in the souffle dish. Bake until top of pudding is a rich brown and center feels firm when lightly pressed, about 1 hour. Serve pudding hot or cool, spooning portions up from the bottom of the baking dish to get the lemon sauce that has formed beneath the pudding.
Nutritional Information Per Serving: Calories: 192; Fat: 6 g; Sodium: 100 mg; Cholesterol: 72 mg; Carbohydrates: 32 g
Diabetic Exchanges: 2 Bread/Starch, 1 Fat
BEEF AND BLUE CHEESE STUFFED MUSHROOMS
Recipe Yield: Yield: 36 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-and-blue-cheese-stuffed-mushrooms.
Ingredients
1/2 pound 96% lean ground ground beef
1/4 teaspoon salt
36 small button or cremini mushrooms (about 1-1/2 to 2-inch diameter)
1/3 cup crumbled blue cheese
1/4 cup soft whole wheat bread crumbs
3 tablespoons minced chives
1/2 teaspoon steak seasoning blend
Minced fresh chives (optional)
Directions
Preheat oven to 375F. Remove and reserve stems from mushrooms. Season mushroom caps with salt; set aside. Mince stems to yield 1/2 cup; discard remaining stems.
Combine Ground Beef, minced stems, blue cheese, bread crumbs, 3 tablespoons chives and steak seasoning. Spoon beef mixture evenly into mushrooms.
Place stuffed mushrooms on rack in broiler pan. Bake in 375F oven 15 to 20 minutes. Sprinkle with additional chives, if desired.
Notes:
Perfectly bite-sized mushrooms are stuffed with a savory blend of ground beef, crumbled blue cheese and minced chives.
Nutritional Information Per Serving: Calories: 15; Fat: 1 g; Fiber: 0.1 g; Sodium: 49 mg; Cholesterol: 5 m; Protein: 2 g; Carbohydrates: 1 g
HEARTY REUBEN SOUP
This recipe begins, “A popular sandwich inspires a great soup! Start with the convenience of canned broth from your pantry. Then blend in the flavors of canned sauerkraut corned beef onion, bell pepper and celery, and then Swiss cheese to make this soup a family favorite.”
Recipe Yield: Servings: 8
View this online at https://diabeticgourmet.com/diabetic-recipes/hearty-reuben-soup.
Ingredients
1/2 cup canned low-sodium beef broth
1/2 cup canned low-sodium chicken broth
1/4 cup chopped celery
1/4 cup chopped onion
1/4 cup chopped green bell pepper
1 tablespoon cornstarch
2 cups fat-free evaporated milk or half-and-half cream
1 cup shredded corned beef
3/4 up canned sauerkraut
1 cup shredded Swiss cheese
Freshly ground black pepper, to taste
Directions
Bring beef and chicken broths, celery, onion and green pepper to a boil in a heavy saucepan; reduce heat. Simmer until the vegetables are tender, about 5 minutes.
Dissolve the cornstarch in the milk. Stir into soup and simmer until soup thickens.
Add corned beef and sauerkraut; heat through.
Stir in cheese just until melted. Do not allow to boil; season with pepper.
Nutritional Information Per Serving: Calories: 190; Fat: 4.5 g; Saturated Fat: 4.5 g; Fiber: 1 g; Sodium: 500 mg; Cholesterol: 40 mg; Protein: 17 g; Carbohydrates: 11 g
SAVORY BEEF STEW
Recipe Yield: Servings: 12
Source: The New American Heart Association Cookbook
Book Title: The New American Heart Association Cookbook
View this online at https://diabeticgourmet.com/diabetic-recipes/savory-beef-stew.
Ingredients
Vegetable oil spray
2-1/2 lbs eye of round roast, visible fat removed, bite-size pieces
Vegetable oil spray
1 teaspoon olive oil
1 cup finely chopped onion (about 2 medium)
5-1/2 cups Beef Broth (low-sodium variety)
1 teaspoon dried thyme, crumbled
1 teaspoon dried marjoram, crumbled
1 bay leaf, broken in half
1 pound red potatoes, unpeeled (about 3 medium)
2 large carrots
8 ounces fresh mushrooms (3 to 3-1/2)
1 cup diced red bell pepper (1 medium)
1/2 cup thinly sliced green onions (green and white parts)
2 cups Beef Broth (low-sodium variety)
1/4 cup plus 2 tablespoons cornstarch
1/4 cup no-salt-added tomato paste
1 teaspoon salt-free Italian herb seasoning
3/4 teaspoon pepper
1/2 teaspoon salt
Directions
Preheat broiler.
Lightly spray a broiler pan and rack with vegetable oil spray. Broil meat about 6 inches from heat for 15 to 20 minutes, or until meat is brown on all sides, turning occasionally.
Spray a stock pot with vegetable oil spray and heat over medium-high heat. Add oil and swirl to coat bottom of pot. Saute onions until translucent.
Add meat, any pan juices, 5-1/2 cups broth, thyme, marjoram, and bay leaf. Bring to a boil over high heat. Reduce heat and simmer, uncovered, for 1-1/2 hours or until meat is tender.
Meanwhile, cut potatoes into chunks, slice carrots, and quarter mushrooms. Add to pot. Simmer, covered, for 30 minutes.
Add bell pepper and green onion.
In a medium bowl, whisk together remaining ingredients. Pour into stew. Bring to a boil over high heat, stirring constantly. Reduce heat to low. Cook for 5 minutes, or until thickened, stirring constantly. Remove bay leaf before serving stew.
Nutritional Information Per Serving: Calories: 173; Fat: 4 g; Sodium: 156 mg; Protein: 18 g; Carbohydrates: 17 g
Diabetic Exchanges: 1 Bread/Starch, 2 Low-Fat Meat
ROMAINE, RED ONION, AND FENNEL SALAD WITH TART LIME DRESSING
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/romaine-red-onion-and-fennel-salad-with-tart-lime-dressing.
Ingredients
1 cup Romaine lettuce
1-1/2 cups fennel bulb, shredded
1 cup cauliflowerets
1/2 cup red onion, sliced thinly
Tart Lime Dressing
1/2 cup lime juice, fresh
1 tbsp olive oil
1 cup garlic, minced
1/4 tsp salt
1/4 tsp ground pepper
1/4 tsp paprika
Directions
Salad: Wash, dry, and tear lettuce into bite-sized pieces. Arrange lettuce pieces in a salad bowl; toss with shredded fennel, cauliflowerets, and red onion. Prepare Tart Lime Dressing. Sprinkle dressing over salad and toss just before serving.
Tart Lime Dressing: Combine all ingredients and mix well.
Nutritional Information Per Serving: Calories: 60; Fat: 3 g; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 vegetable and 1 fat
MIXED GARDEN CASSEROLE
Prep Time: 15 Minutes; Cost: $; Servings: 10; Difficulty Level: 2
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/mixed-garden-casserole.
Ingredients
1/4 cup brown sugar, firmly packed
2 tsp salt
1/2 tsp pepper
1/2 cup uncooked regular rice
1 small eggplant, peeled & sliced
1 large onion, sliced
3 medium zucchini, sliced
3 med-size yellow squash, sliced
1 large green pepper, seeded & sliced
2 large tomatoes, peeled, sliced
2 tbsp butter or margarine
Directions
Combine brown sugar, salt and pepper; set aside.
Place rice in bottom of a lightly spray-coated or non-stick 13x9x2-inch baking dish. Layer eggplant, onion, yellow squash, zucchini, green pepper and tomato in baking dish. Sprinkle brown sugar mixture over each layer. Dot with butter or margarine.
Cover tightly and bake at 350F for 1-1/2 hours or until rice and vegetables are tender.
Nutritional Information Per Serving: Calories: 105; Fat: 2 g; Sodium: 543 mg; Cholesterol: 6 mg; Carbohydrates: 19 g
Diabetic Exchanges: 1 bread/starch; 1 vegetable, 1/2 fat
LEMON PUDDING CAKE
Recipe Yield: Servings: 6
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-pudding-cake.
Ingredients
3 Large eggs, separated
3/4 Cup sugar, divided
2 Tbsp butter or margarine, at room temperature
1 Tbsp grated lemon peel
1 Cup lowfat buttermilk
1/3 Cup lemon juice (fresh)
1/4 Cup all-purpose flour
Directions
Preheat oven to 350F. Set a spray-coated souffle dish or other straight-sided baking dish in a larger baking pan that is at least 2-inches deep; set aside.
In a deep bowl, beat egg whites with an electric mixer on high speed until foamy. Gradually beat in 1/4 cup of the sugar; continue to beat until whites hold short, distinct peaks. Set aside.
In another bowl, combine butter, remaining 1/2 cup sugar, lemon peel and egg yolks. Beat on high speed until mixture is thick and lemon-colored. Stir in buttermilk, lemon juice and flour. Add about 1/4 of the egg whites to batter; stir to mix well, Gently, but thoroughly, fold in remaining whites.
Pour batter into souffle dish. Set dish (in baking pan) on middle rack of oven. Pour boiling water into BAKING PAN up to the level of the batter in the souffle dish. Bake until top of pudding is a rich brown and center feels firm when lightly pressed, about 1 hour. Serve pudding hot or cool, spooning portions up from the bottom of the baking dish to get the lemon sauce that has formed beneath the pudding.
Nutritional Information Per Serving: Calories: 192; Fat: 6 g; Sodium: 100 mg; Cholesterol: 72 mg; Carbohydrates: 32 g
Diabetic Exchanges: 2 Bread/Starch, 1 Fat
Meatless Monday
If you've followed this for a while, you know the routine: Today is Meatless Monday. Today's offerings include Stuffed Peppers and Applesauce Brownies. Enjoy!
ASIAN SESAME SLAW
Recipe Yield: Yield: 8 servings.Serving Size: 1/2 cup
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View online at https://diabeticgourmet.com/diabetic-recipe/asian-sesame-slaw.
Ingredients
Salad:
1/2 small head of green cabbage, thinly sliced or grated
1/2 small head of red cabbage, thinly sliced or grated
6 green onions, sliced diagonally
1 large carrot, peeled and coarsely grated
1 Tbsp sesame seeds, white or black, toasted
Dressing:
1/3 cup seasoned rice vinegar
1/4 cup canola oil
1 large clove garlic, minced
1 tsp grated fresh ginger
1 tsp sodium-reduced soy sauce
1 tsp sesame oil
Directions
In a large bowl, combine both cabbages, onion, carrot and sesame seeds.
Prepare dressing by shaking together rice vinegar, canola oil, garlic, ginger, soy sauce and sesame oil.
Pour dressing over salad, toss and refrigerate before serving. Ideally, allow to stand in fridge for an hour or more to allow flavours to mellow. Re-toss before serving.
Notes:
Much lighter than a classic coleslaw, this colorful salad offers tangy flavor and crunch. Enjoy as an accompaniment to grilled fish, chicken, tofu or pork.
Nutritional Information Per Serving: Calories: 100; Fat: 8 g; Saturated Fat: 0.5 g; Fiber: 3 g; Sodium: 170 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 4 g
SKILLET PEANUT BUTTER CINNAMON SPICE COOKIE
This comes from Rachael Hartley, RD, LD, CDE at VeryWellFit, and begins, “This decadent yet low-carb skillet peanut butter cinnamon spice cookie is the perfect treat for someone with diabetes. It takes less than ten minutes of prep time, has only five grams of sugar per serving, and is made with blood sugar lowering cinnamon. Most importantly, it’s delicious!”
Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Servings: 16.
To view this online, click here.
Ingredients
1 large egg
1 cup natural peanut butter
1/2 cup brown sugar
1/4 cup almond meal
1 teaspoon vanilla extract
1 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon salt
Non-stick spray
2 tablespoons peanuts, optional, for garnish
Directions
Preheat oven to 350 F.
In a large bowl, beat egg until slightly frothy. Whisk in the peanut butter, brown sugar, almond meal, vanilla extract, baking soda, cinnamon, ginger, and salt until well combined.
Spray an ovenproof skillet lightly with nonstick spray. Pour batter into the skillet and spread evenly with a spatula. If desired, sprinkle the top with a few peanuts and press down slightly.
Place cookie on a rack set in the center of the oven and bake 10-12 minutes until puffed and golden around the edges. Let cool 10 minutes before cutting and serving.
Ingredient Variations and Substitutions
“This is one of my favorite treats to make because I always have the ingredients on hand! Whenever I’m craving something warm, gooey and sweet, I know this skillet cookie is only 20 minutes away.”
Nut Butters
Even in your pantry is looking bare, this recipe is easy to adapt based on what you have on hand. You can use any type of nut butter – cashew butter and almond butter both work well. And if you’re in the unfortunate situation of running out of nut butter, you can make your own by blending a rounded cup of nuts with a tablespoon of oil in the food processor until if forms a creamy spread.
Sweeteners
I made these with brown sugar, which has a richer flavor than white sugar, although you could certainly substitute it in a pinch. You could also use pure maple syrup or honey, but be sure to reduce the oven temperature by 25 degrees and cook it a couple minutes longer to prevent burning.
Nut-Free Variation
If anyone in your household is nut free, you can still make this cookie—just swap in sesame butter and leave out the almond meal. Made with sunflower seeds, it’s perfect for those with tree nut allergies.
Vegan Variation
For a vegan version, use a chia seed egg. Mix 1 tablespoon chia seeds with 3 tablespoons water and let it sit to gel for about 10 minutes before mixing in the other ingredients.
This trick is a perfect one to remember next time you run out of eggs.
More Add-Ins
If you’re feeling extra decadent, load this cookie up with lots of healthy add-ins. In the mood for something chocolatey? Swap the almond flour for 1/4 cup cocoa powder, or stir in 1/2 cup chopped dark chocolate, which is rich in antioxidant polyphenols and flavanols. Want something fruity? Stir in a handful of frozen berries. This recipe is especially delicious with frozen wild blueberries.
Make an extra nutty cookie with different kinds of nuts and seeds, like walnuts, sunflower seeds, and almonds. Add a handful or two of dried fruit along with those nuts to make a granola inspired cookie. My favorite way to enjoy this cookie is with a handful of shredded dried coconut and dark chocolate chips.
Cooking and Serving Tips
This cookie is best when it’s slightly undercooked. The center might not look fully done when you take it out, but it will continue cooking as it cools.
Be sure to use a nonstick or well seasoned cast iron skillet to prevent sticking.
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
STUFFED PEPPERS
Servings: 8
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml
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; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
OVEN-ROASTED FALAFEL
Recipe Yield: Yield: 20 falafel patties.Serving size: 3 falafels.
Source: Julie Van Rosendaal; CanolaInfo
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-roasted-falafel.
Ingredients
1 (19-oz) can chickpeas, rinsed and drained
1 small onion, chopped
2-4 garlic cloves, peeled
2 Tbsp chopped fresh parsley
2 Tbsp chopped fresh cilantro
1 tsp ground cumin
1/4 tsp salt
pinch dried chili flakes
1/4 cup whole wheat flour (plus extra, if needed)
1 tsp baking powder
canola oil for cooking
fresh pitas, tzatziki, chopped cucumber, tomatoes and red onion accompaniments
Directions
Preheat oven to 425F .
Place chickpeas, onion, garlic, parsley, cilantro, cumin, salt, and chili flakes in bowl of food processor and pulse until combined but still chunky.
Add flour and baking powder and pulse until it turns into soft mixture that you can roll into balls without sticking to your hands. (Add another spoonful of flour if it seems too sticky.)
Roll dough into meatball-sized balls and gently flatten each into little patty.
Place patties on heavy-rimmed baking sheet, preferably one that's dark in color. Brush each patty with canola oil, flip them over and brush other side.
Roast for 15 minutes, then flip them over and roast for another 10 minutes, until crisp and golden on both sides.
Serve warm, wrapped in pitas, with tzatziki, chopped cucumber, tomatoes and red onion.
Notes:
Falafel, crispy vegetarian patties made of chickpeas, garlic, onion and spices make an easy, inexpensive dinner or unique party food – serve small falafel balls with tzatziki for dipping.
Nutritional Information Per Serving: Calories: 180; Fat: 6 g; Fiber: 6 g; Sodium: 150 mg; Protein: 9 g; Carbohydrates: 27 g
BASIL FOCACCIA WEDGES
Recipe Yield: Yield: 12 servings.Serving size: 2 pieces.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org. Book Title: “The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo
View this online at https://diabeticgourmet.com/diabetic-recipe/basil-focaccia-wedges.
Ingredients
1-1/2 Tbsp canola oil, divided
1 cup thinly sliced green bell pepper
1/2 cup thinly sliced red onion
1/2 pkg (8 oz) sliced mushrooms
2 medium cloves garlic, minced
1 pkg (13.8 oz) focaccia-style, refrigerated pizza dough
1/4 tsp dried red pepper flakes
1/2 cup chopped fresh basil leaves
2 small plum tomatoes, cut into 12 rounds total
1/2 cup (2 oz) shredded part-skim mozzarella
2 Tbsp grated Parmesan cheese
16 pitted kalamata olives, chopped
Directions
Preheat oven to 400F.
Heat 1 Tbsp canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.
On baking sheet, drizzle remaining 1/2 Tbsp canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.
Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.
When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.
Nutritional Information Per Serving: Calories: 125; Fat: 4.5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 320 mg; Cholesterol: 5 mg; Protein: 5 g; Carbohydrates: 18 g
ASIAN SESAME SLAW
Recipe Yield: Yield: 8 servings.Serving Size: 1/2 cup
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org.
View online at https://diabeticgourmet.com/diabetic-recipe/asian-sesame-slaw.
Ingredients
Salad:
1/2 small head of green cabbage, thinly sliced or grated
1/2 small head of red cabbage, thinly sliced or grated
6 green onions, sliced diagonally
1 large carrot, peeled and coarsely grated
1 Tbsp sesame seeds, white or black, toasted
Dressing:
1/3 cup seasoned rice vinegar
1/4 cup canola oil
1 large clove garlic, minced
1 tsp grated fresh ginger
1 tsp sodium-reduced soy sauce
1 tsp sesame oil
Directions
In a large bowl, combine both cabbages, onion, carrot and sesame seeds.
Prepare dressing by shaking together rice vinegar, canola oil, garlic, ginger, soy sauce and sesame oil.
Pour dressing over salad, toss and refrigerate before serving. Ideally, allow to stand in fridge for an hour or more to allow flavours to mellow. Re-toss before serving.
Notes:
Much lighter than a classic coleslaw, this colorful salad offers tangy flavor and crunch. Enjoy as an accompaniment to grilled fish, chicken, tofu or pork.
Nutritional Information Per Serving: Calories: 100; Fat: 8 g; Saturated Fat: 0.5 g; Fiber: 3 g; Sodium: 170 mg; Protein: 2 g; Carbohydrates: 7 g; Sugars: 4 g
SKILLET PEANUT BUTTER CINNAMON SPICE COOKIE
This comes from Rachael Hartley, RD, LD, CDE at VeryWellFit, and begins, “This decadent yet low-carb skillet peanut butter cinnamon spice cookie is the perfect treat for someone with diabetes. It takes less than ten minutes of prep time, has only five grams of sugar per serving, and is made with blood sugar lowering cinnamon. Most importantly, it’s delicious!”
Prep Time: 10 minutes; Cook Time: 10 minutes; Total Time: 20 minutes; Servings: 16.
To view this online, click here.
Ingredients
1 large egg
1 cup natural peanut butter
1/2 cup brown sugar
1/4 cup almond meal
1 teaspoon vanilla extract
1 teaspoon baking soda
1 teaspoon cinnamon
1/4 teaspoon ground ginger
1/4 teaspoon salt
Non-stick spray
2 tablespoons peanuts, optional, for garnish
Directions
Preheat oven to 350 F.
In a large bowl, beat egg until slightly frothy. Whisk in the peanut butter, brown sugar, almond meal, vanilla extract, baking soda, cinnamon, ginger, and salt until well combined.
Spray an ovenproof skillet lightly with nonstick spray. Pour batter into the skillet and spread evenly with a spatula. If desired, sprinkle the top with a few peanuts and press down slightly.
Place cookie on a rack set in the center of the oven and bake 10-12 minutes until puffed and golden around the edges. Let cool 10 minutes before cutting and serving.
Ingredient Variations and Substitutions
“This is one of my favorite treats to make because I always have the ingredients on hand! Whenever I’m craving something warm, gooey and sweet, I know this skillet cookie is only 20 minutes away.”
Nut Butters
Even in your pantry is looking bare, this recipe is easy to adapt based on what you have on hand. You can use any type of nut butter – cashew butter and almond butter both work well. And if you’re in the unfortunate situation of running out of nut butter, you can make your own by blending a rounded cup of nuts with a tablespoon of oil in the food processor until if forms a creamy spread.
Sweeteners
I made these with brown sugar, which has a richer flavor than white sugar, although you could certainly substitute it in a pinch. You could also use pure maple syrup or honey, but be sure to reduce the oven temperature by 25 degrees and cook it a couple minutes longer to prevent burning.
Nut-Free Variation
If anyone in your household is nut free, you can still make this cookie—just swap in sesame butter and leave out the almond meal. Made with sunflower seeds, it’s perfect for those with tree nut allergies.
Vegan Variation
For a vegan version, use a chia seed egg. Mix 1 tablespoon chia seeds with 3 tablespoons water and let it sit to gel for about 10 minutes before mixing in the other ingredients.
This trick is a perfect one to remember next time you run out of eggs.
More Add-Ins
If you’re feeling extra decadent, load this cookie up with lots of healthy add-ins. In the mood for something chocolatey? Swap the almond flour for 1/4 cup cocoa powder, or stir in 1/2 cup chopped dark chocolate, which is rich in antioxidant polyphenols and flavanols. Want something fruity? Stir in a handful of frozen berries. This recipe is especially delicious with frozen wild blueberries.
Make an extra nutty cookie with different kinds of nuts and seeds, like walnuts, sunflower seeds, and almonds. Add a handful or two of dried fruit along with those nuts to make a granola inspired cookie. My favorite way to enjoy this cookie is with a handful of shredded dried coconut and dark chocolate chips.
Cooking and Serving Tips
This cookie is best when it’s slightly undercooked. The center might not look fully done when you take it out, but it will continue cooking as it cools.
Be sure to use a nonstick or well seasoned cast iron skillet to prevent sticking.
APPLESAUCE BROWNIES
Recipe Yield: Servings: 16
View this online at https://diabeticgourmet.com/diabetic-recipe/applesauce-brownies
Ingredients
1/3 cup vegetable oil
1/2 cup unsweetened applesauce
1/2 cup unsweetened cocoa powder
1/2 cup sugar
1 cup all-purpose flour
1 tsp baking powder
1/2 tsp baking soda
2 large eggs
1 tsp vanilla extract
1/4 cup chopped nuts
Directions
Preheat oven to 375 F.
Combine oil, applesauce and cocoa. Add sugar and stir until dissolved. Add eggs and vanilla. Mix dry ingredients together and stir into the mixture.
Pour the batter into a greased and floured (or wax paper lined & sprayed) 9 inch square pan. Sprinkle on nuts (optional).
Bake about 20 to 30 minutes or until top is set but edges are not dried out. Toothpick will come out clean. Cut into 16 or 24 squares.
Nutritional Information Per Serving: Calories: 165; Fat: 7 g; Sodium: 84 mg; Protein: 3 g; Carbohydrates: 27 g
Diabetic Exchanges: 1 Starch; 1 Fat; 1 Fruit
STUFFED PEPPERS
Servings: 8
Source: The New American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/238.shtml
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; Protein: 5 g; Fat: 1 g; Sodium: 68 mg; Cholesterol: 1 mg; Carbohydrates: 23 g; Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
OVEN-ROASTED FALAFEL
Recipe Yield: Yield: 20 falafel patties.Serving size: 3 falafels.
Source: Julie Van Rosendaal; CanolaInfo
View this online at https://diabeticgourmet.com/diabetic-recipes/oven-roasted-falafel.
Ingredients
1 (19-oz) can chickpeas, rinsed and drained
1 small onion, chopped
2-4 garlic cloves, peeled
2 Tbsp chopped fresh parsley
2 Tbsp chopped fresh cilantro
1 tsp ground cumin
1/4 tsp salt
pinch dried chili flakes
1/4 cup whole wheat flour (plus extra, if needed)
1 tsp baking powder
canola oil for cooking
fresh pitas, tzatziki, chopped cucumber, tomatoes and red onion accompaniments
Directions
Preheat oven to 425F .
Place chickpeas, onion, garlic, parsley, cilantro, cumin, salt, and chili flakes in bowl of food processor and pulse until combined but still chunky.
Add flour and baking powder and pulse until it turns into soft mixture that you can roll into balls without sticking to your hands. (Add another spoonful of flour if it seems too sticky.)
Roll dough into meatball-sized balls and gently flatten each into little patty.
Place patties on heavy-rimmed baking sheet, preferably one that's dark in color. Brush each patty with canola oil, flip them over and brush other side.
Roast for 15 minutes, then flip them over and roast for another 10 minutes, until crisp and golden on both sides.
Serve warm, wrapped in pitas, with tzatziki, chopped cucumber, tomatoes and red onion.
Notes:
Falafel, crispy vegetarian patties made of chickpeas, garlic, onion and spices make an easy, inexpensive dinner or unique party food – serve small falafel balls with tzatziki for dipping.
Nutritional Information Per Serving: Calories: 180; Fat: 6 g; Fiber: 6 g; Sodium: 150 mg; Protein: 9 g; Carbohydrates: 27 g
BASIL FOCACCIA WEDGES
Recipe Yield: Yield: 12 servings.Serving size: 2 pieces.
Source: CanolaInfo
Recipe and image appear courtesy of CanolaInfo.org. Book Title: “The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil" from the American Diabetes Association and CanolaInfo
View this online at https://diabeticgourmet.com/diabetic-recipe/basil-focaccia-wedges.
Ingredients
1-1/2 Tbsp canola oil, divided
1 cup thinly sliced green bell pepper
1/2 cup thinly sliced red onion
1/2 pkg (8 oz) sliced mushrooms
2 medium cloves garlic, minced
1 pkg (13.8 oz) focaccia-style, refrigerated pizza dough
1/4 tsp dried red pepper flakes
1/2 cup chopped fresh basil leaves
2 small plum tomatoes, cut into 12 rounds total
1/2 cup (2 oz) shredded part-skim mozzarella
2 Tbsp grated Parmesan cheese
16 pitted kalamata olives, chopped
Directions
Preheat oven to 400F.
Heat 1 Tbsp canola oil in a large nonstick skillet over medium-high heat. Add bell pepper and onions; cook 2 minutes. Add mushrooms; cook 2 minutes, using two utensils to stir easily. Add garlic, cook 15 seconds and set aside.
On baking sheet, drizzle remaining 1/2 Tbsp canola oil. Use fingertips to spread oil evenly. Unroll dough onto baking sheet and shape into an 11 x 8 inch rectangle. Top dough with pepper flakes and mushroom mixture, spooning as close to edges as possible. Top with basil and arrange tomatoes in 12 even sections.
Bake 12 minutes. Sprinkle evenly with mozzarella. Bake 6 more minutes or until deep golden on edges. Top with Parmesan and sprinkle evenly with olives. Allow to cool to room temperature.
When serving, cut into 12 squares, and then cut each square in half diagonally to make 24 pieces total.
Nutritional Information Per Serving: Calories: 125; Fat: 4.5 g; Saturated Fat: 1 g; Fiber: 1 g; Sodium: 320 mg; Cholesterol: 5 mg; Protein: 5 g; Carbohydrates: 18 g
Friday, June 14, 2019
Friday Recipes
For anyone using insulin to treat diabetes, or keeping up with news about meds, you no doubt know that the price has gone up quite a bit. While most of us can understand the occasional price increase of, say, 50 cents here or $1 there over the course of a couple of years, some price increases are totally outrageous, if not downright unethical.
There was a frightening Op-Ed piece in yesterday's New York Times, titled "We Either Buy Insulin or We Die." It's definitely worth the read, along with watching the 4:23 minute video. Well worth the read and view. Then, feel free to call and/or write your legislators (both on the state and federal level), along with the drug manufacturers. (And before you think I'm only one person, many times that one call or letter - along with many other one call/letter - is enough to tip the scales.)
Okay, now for the food part of today's post. (I'm guessing that's why you're here!)
It's finally Friday. Here are six yummy recipes to help you through the weekend, including Colorful Turkey Stuffed Peppers and Beef Teriyaki. Enjoy!
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
ENGLISH PEA SOUP
Prep Time: 20 Minutes; Cost: $; Servings: 8; Difficulty Level: 2
View this online at https://diabeticgourmet.com/diabetic-recipes/english-pea-soup
Ingredients
10 oz pkg frozen English peas
1/4 head lettuce
3 oz fresh lettuce
3 oz fresh spinach leaves
1/2 cup green onions -- chopped
2 tsp chicken bouillion granules
1/8 tsp black pepper
1-1/4 cup water
1/4 cup skim milk
Directions
Combine English peas, lettuce, spinach, green onions, bouillion granules, chervil and pepper in a large saucepan; stir in water.
Cover and bring to a boil; reduce heat, and simmer 20 minutes. Process mixture to saucepan, and stir in milk. Cook over medium heat, stirring frequently, until thoroughly heated.
Nutritional Information Per Serving: Calories: 46; Sodium: 64 mg; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 starch/bread
ALMOND BISCOTTI
Recipe Yield: Servings: 32
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-biscotti.
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F.
Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips. Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray. Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Fat: 1 g; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch/Bread; 1/2 Fat
COLORFUL TURKEY STUFFED PEPPERS
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1321
View recipe with photo: http://diabeticgourmet.com/recipes/html/1321.shtml
Source: Jennie-O
Ingredients
2 bell peppers, preferably a mix of yellow, green or red
1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon fresh basil or 1 teaspoon dried basil leaves
1/4 teaspoon salt, if desired
1/4 teaspoon freshly ground black pepper
1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained
1/2 cup cooked white or brown rice
3/4 cup shredded low-fat Cheddar cheese, divided
paprika, if desired
fresh parsley, if desired
Directions
Heat oven to 375F.
Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.
Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.
Remove meat mixture from heat and stir in 1/2 cup cheese.
Mound heaping 1/2 cup of mixture into each pepper half.
Bake 20 minutes or until filling is hot and peppers are tender.
Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g ; Sugars: 5 g ; Carbohydrates: 14 g
CHICKEN JAMBALAYA
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-jambalaya
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
Recipe Yield: Makes 6 servings.
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Fat: 4 g; Sodium: 203 mg; Protein: 17 g; Carbohydrates: 33 g
Diabetic Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-teriyaki.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g
Diabetic Exchanges: 2-1/2 Low-Fat Meat
There was a frightening Op-Ed piece in yesterday's New York Times, titled "We Either Buy Insulin or We Die." It's definitely worth the read, along with watching the 4:23 minute video. Well worth the read and view. Then, feel free to call and/or write your legislators (both on the state and federal level), along with the drug manufacturers. (And before you think I'm only one person, many times that one call or letter - along with many other one call/letter - is enough to tip the scales.)
Okay, now for the food part of today's post. (I'm guessing that's why you're here!)
It's finally Friday. Here are six yummy recipes to help you through the weekend, including Colorful Turkey Stuffed Peppers and Beef Teriyaki. Enjoy!
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
ENGLISH PEA SOUP
Prep Time: 20 Minutes; Cost: $; Servings: 8; Difficulty Level: 2
View this online at https://diabeticgourmet.com/diabetic-recipes/english-pea-soup
Ingredients
10 oz pkg frozen English peas
1/4 head lettuce
3 oz fresh lettuce
3 oz fresh spinach leaves
1/2 cup green onions -- chopped
2 tsp chicken bouillion granules
1/8 tsp black pepper
1-1/4 cup water
1/4 cup skim milk
Directions
Combine English peas, lettuce, spinach, green onions, bouillion granules, chervil and pepper in a large saucepan; stir in water.
Cover and bring to a boil; reduce heat, and simmer 20 minutes. Process mixture to saucepan, and stir in milk. Cook over medium heat, stirring frequently, until thoroughly heated.
Nutritional Information Per Serving: Calories: 46; Sodium: 64 mg; Carbohydrates: 8 g
Diabetic Exchanges: 1/2 starch/bread
ALMOND BISCOTTI
Recipe Yield: Servings: 32
View this online at https://diabeticgourmet.com/diabetic-recipes/almond-biscotti.
Ingredients
1/4 cup finely chopped almonds
1/2 cup sugar
2 tablespoons margarine
4 egg whites, lightly beaten
2 teaspoons almond extract
2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
Directions
Preheat oven to 375 degree F.
Place almonds in a small baking pan. Bake 7 to 8 minutes until golden brown (watch carefully to avoid burning). Set aside.
Beat sugar and margarine in medium bowl with electric mixer until smooth. Add egg whites and almond extract; mix well. Combine flour, baking powder and salt in large bowl; mix well. Stir egg white mixture and almonds into flour mixture until well blended.
Spray two 9x5-inch loaf pans with non-stick cooking spray. Evenly divide dough between prepared pans. Spread dough evenly over bottoms of pans with wet fingertips. Bake 15 minutes or until knife inserted into centers comes out clean.
Remove from oven and turn onto cutting board. As soon as loaves are cool enough to handle, cut each into 16 (1/2-inch thick) slices. Place slices on baking sheets covered with parchment paper or sprayed with cooking spray. Bake 5 minutes; turn over. Bake 5 minutes more or until golden brown. Serve warm or cool completely and store in airtight container.
Nutritional Information Per Serving: Calories: 56; Fat: 1 g; Protein: 1 g; Carbohydrates: 9 g
Diabetic Exchanges: 1/2 Starch/Bread; 1/2 Fat
COLORFUL TURKEY STUFFED PEPPERS
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1321
View recipe with photo: http://diabeticgourmet.com/recipes/html/1321.shtml
Source: Jennie-O
Ingredients
2 bell peppers, preferably a mix of yellow, green or red
1/2 (16-ounce) package Jennie-O Extra Lean Ground Turkey Breast
1/4 cup chopped onion
2 cloves garlic, minced
1 tablespoon fresh basil or 1 teaspoon dried basil leaves
1/4 teaspoon salt, if desired
1/4 teaspoon freshly ground black pepper
1 (14-1/2-ounce) can low-sodium diced tomatoes or seasoned diced tomatoes, drained
1/2 cup cooked white or brown rice
3/4 cup shredded low-fat Cheddar cheese, divided
paprika, if desired
fresh parsley, if desired
Directions
Heat oven to 375F.
Cut bell peppers lengthwise through stems keeping stem halves intact to hold stuffing. Discard seeds and veins.
Cook peppers in boiling salted water 5 to 6 minutes or until crisp-tender. Drain and immediately place peppers in ice water to stop cooking process. Drain peppers well and place cut side up in 8 x 8-inch baking dish.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Add onion, garlic, basil, salt, if desired, ground pepper, tomatoes, and rice; continue to cook 5 to 6 minutes or until heated through and most of the juices have reduced.
Remove meat mixture from heat and stir in 1/2 cup cheese.
Mound heaping 1/2 cup of mixture into each pepper half.
Bake 20 minutes or until filling is hot and peppers are tender.
Remove peppers from oven and sprinkle remaining 1/4 cup cheese on top of peppers. Sprinkle with paprika and parsley, if desired.
Always cook to an internal temperature of 165F. Learn how to safely handle turkey.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 2.5 g; Sodium: 210 mg; Cholesterol: 30 mg; Saturated Fat: 1 g; Dietary Fiber: 3 g ; Sugars: 5 g ; Carbohydrates: 14 g
CHICKEN JAMBALAYA
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-jambalaya
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
Recipe Yield: Makes 6 servings.
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Fat: 4 g; Sodium: 203 mg; Protein: 17 g; Carbohydrates: 33 g
Diabetic Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
BEEF TERIYAKI
Recipe Yield: Servings: 5
View this online at https://diabeticgourmet.com/diabetic-recipes/beef-teriyaki.
Ingredients
1 pound beef boneless sirloin steak
1/4 cup soy sauce
1/4 cup dry sherry, white wine or chicken broth
1 tablespoon vegetable oil
2 teaspoons chopped gingerroot or 1/2 teaspoon ground ginger
1 teaspoon sugar (or sugar substitute)
1 clove garlic, chopped
Directions
Trim fat from beef steak; cut beef into 3/4-inch cubes. Place beef in glass or plastic bowl. Mix remaining ingredients; pour over beef. Cover and refrigerate, stirring occasionally, at least 1 hour.
Thread 6 beef cubes on each of 5 skewers; brush with marinade. Set oven control to broil. Broil kabobs with tops about 4 inches from heat 5 to 6 minutes; turn. Brush with marinade; broil until done, 5 to 6 minutes longer.
Nutritional Information Per Serving: Calories: 100; Fat: 3 g; Sodium: 200 mg; Cholesterol: 45 mg; Protein: 17 g; Carbohydrates: 1 g
Diabetic Exchanges: 2-1/2 Low-Fat Meat
Thursday, June 13, 2019
Thursday Recipes
We in the homestretch for the week. And to help you through the rest of the week, here are today's six yummy recipes, including Chicken Marsala and One-Pot Comfort Shepherd's Pie. Enjoy!
CORN MUFFINS
Recipe Yield: Servings: 12
View this online at https://diabeticgourmet.com/diabetic-recipe/corn-muffins
Ingredients
1/2 cup corn meal
1 cup flour
1 tablespoon baking powder
3/4 cup skim milk
1 tablespoon butter or margarine, melted
1 egg
Directions
Mix dry ingredients together.
Add lightly beaten egg, milk and butter.
Mix just until moist.
Bake in muffin tins lined with cupcake papers for 20 minutes at 400F.
Nutritional Information Per Serving: Calories: 95; Fat: 2.5 g; Protein: 5 g; Carbohydrates: 15 g
BASIL CHICKEN SOUP
Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/basil-chicken-soup
Ingredients
1 tablespoon butter or margarine
1 large onion, chopped
1 clove garlic, pressed or minced
1 tablespoon all-purpose flour
3-1/2 cups chicken broth (low-sodium)
1 large russet potato, peeled and cut into 1/2-inch cubes
1 cup diced cooked chicken
1/2 cup chopped fresh basil
1/2 cup shredded light jarlsberg cheese
Directions
In a 2 to 3 quart pan, combine butter, onion, and garlic. Stir occasionally over medium heat until onion is limp and slightly tinged with brown, about 10 minutes. Stir in flour to coat onion. Gradually stir in broth, and bring to a boil on high heat.
Add potato; cover and simmer over low heat until potato is tender when pierced, 15 to 20 minutes. Add chicken; cover and simmer just until chicken is hot, 1 to 2 minutes. Stir in basil. Ladle into bowl and offer cheese to add to taste.
Nutritional Information Per Serving: Calories: 237; Fat: 5.1 g; Sodium: 168 mg; Protein: 19 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch, 2-1/2 Low-Fat Meat
CHICKEN MARSALA
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-marsala.
Ingredients
1/4 cup flour
Dash white pepper
Dash oregano
Dash basil
1-1/4 pound boneless chicken breasts
1 tablespoon safflower oil
1 tablespoon butter or margarine
1/2 pound mushrooms, sliced
1 cup marsala wine or dry sherry
Directions
Mix the flour, white pepper, oregano, and basil together on a plate.
Wash and dry the chicken breasts and coat each with the flour mixture. Reserve any leftover flour.
Heat the oil and butter in a frying pan. Add the chicken breasts and saute gently until brown and tender on both sides, about 15 minutes. Remove the breasts to a dish.
Add the mushrooms and 1/4 cup of the wine; cook for about 5 minutes over low heat. Scrape the bottom of pan to loosen any flour. Stir in any reserved flour and the remaining wine.
Simmer until the mixture thickens, stirring constantly. Slip the cooked breasts into the sauce. Cook gently for about 5 minutes or more.
Nutritional Information Per Serving: Calories: 333; Fat: 9.1 g; Sodium: 106 mg; Protein: 21 g; Carbohydrates: 9 g
Diabetic Exchanges: 3/4 Bread/Starch, 3 Low-Fat Meat
ROMAINE, RED ONION, AND FENNEL SALAD WITH TART LIME DRESSING
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/romaine-red-onion-and-fennel-salad-with-tart-lime-dressing.
Ingredients
1 cup Romaine lettuce
1-1/2 cups fennel bulb, shredded
1 cup cauliflowerets
1/2 cup red onion, sliced thinly
Tart Lime Dressing
1/2 cup lime juice, fresh
1 tbsp olive oil
1 cup garlic, minced
1/4 tsp salt
1/4 tsp ground pepper
1/4 tsp paprika
Directions
Salad: Wash, dry, and tear lettuce into bite-sized pieces. Arrange lettuce pieces in a salad bowl; toss with shredded fennel, cauliflowerets, and red onion. Prepare Tart Lime Dressing. Sprinkle dressing over salad and toss just before serving.
Tart Lime Dressing: Combine all ingredients and mix well.
Nutritional Information Per Serving: Calories: 60; Fat: 3 g; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 vegetable and 1 fat
BUDGET-FRIENDLY PASTITSIO (GREEK LASAGNA)
This is from Diabetes Food Hub, and begins, “This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.”
Prep Time: 30 minutes; Servings: 12; Serving Size: 1 slice
View this online at https://www.diabetesfoodhub.org/recipes/budget-friendly-pastitsio-greek-lasagna.html.
Ingredients
1 spray Nonstick cooking spray
1 medium onion (diced)
20 oz lean ground turkey (93% fat-free)
2 1/2 tsp ground cinnamon
1 tsp ground oregano
1/2 tsp salt (optional)
1/2 tsp black pepper
2 can tomato sauce (15 ounce, low-sodium)
1 tbsp fresh parsley (chopped)
1 lbs brown rice or quinoa penne pasta (or whole wheat penne pasta)
1 tbsp olive oil
2 tbsp whole wheat flour
2 cups skim milk
1/8 tsp ground nutmeg
1/3 cup Parmesan cheese (freshly grated)
1 egg
Time: 20 minutes; Servings: 8
Directions
Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside.
Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
Stir in parsley and set aside.
Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown.
ONE-POT COMFORT SHEPHERD'S PIE
This is from Diabetes.org, and begins, “Comfort foods don't have to be loaded with fat to be good! Slow cook this healthy One-Pot Comfort Shepherd's Pie and enjoy the winter favorite guilt free. Chef's Note from author Nancy S. Hughes: When buying potato flakes, be sure to purchase brands that do not include hydrogenated oils.”
This recipe is from our new cookbook, The Diabetes Fast-Fix Slow-Cooker Cookbook: Fresh Twists on Family Favorites, by Nancy S. Hughes, author of Gluten-Free Recipes for People with Diabetes and The 4-Ingredient Diabetes Cookbook.
Yield: 6 cups; Serves: 4; Serving Size: 1 1/2 cups
View this online at http://www.diabetes.org/food-and-fitness/food/cookbook-recipes/one-pot-comfort-shepherds.html.
Ingredients
Filling:
Nonstick cooking spray
1 1/2 cups diced onion
1 pound extra-lean ground beef
1 tablespoon cornstarch
1/2 cup water
2 tablespoons no-salt-added tomato paste 1 tablespoon chili powder
1 teaspoon Worcestershire sauce 1/2 teaspoon salt
1 1/2 cups frozen mixed vegetables, thawed
Topping:
1 1/3 cups water
2 tablespoons trans-fat-free margarine
1/4 teaspoon salt
1 1/3 cups instant potato flakes
1 1/4 cups fat-free milk
1/4 cup shredded reduced-fat sharp Cheddar cheese
Directions
Coat a 3 1/2- to 4-quart slow cooker with cooking spray.
Heat a large skillet coated with cooking spray over medium-high heat. Add onions, cook 2 minutes, stirring occasionally. Add ground beef, cook 4 minutes or until browned, stirring occasionally.
Meanwhile, in a small bowl, whisk together the cornstarch and water until cornstarch is completely dissolved. Stir the cornstarch mixture into the beef mixture and bring to a boil over medium- high heat. Place mixture in slow cooker with the tomato paste, chili powder, Worcestershire sauce, and 1/2 teaspoon salt. Top with the mixed vegetables.
In the same skillet, prepare topping. Combine remaining 1 1/3 cups water with the margarine and 1/4 teaspoon salt in the skillet and bring to a boil over medium- high heat.
Remove skillet from heat; stir in the potato flakes and milk until blended. Spoon the potatoes on top of the vegetables, spread evenly over all. Cover and cook on low only for 3 hours.
Turn off heat and sprinkle with cheese. Let stand 15 minutes, uncovered, to absorb liquid and thicken slightly.
Nutritional Information Per Serving: Calories: 340;Calories from Fat: 80; Total Fat: 9 g; Saturated Fat: 3.5 g; Trans Fat: 0.5 g; Monounsaturated Fat: 3 g; Cholesterol: 65 mg; Sodium: 730 mg; Potassium: 427 mg; Total Carbohydrate: 34 g; Dietary Fiber: 4 g; Sugars: 11 g; Protein: 30 g
Diabetic Exchanges: 1 1/2 starch, 2 vegetable, 3 lean meat, 1 fat
CORN MUFFINS
Recipe Yield: Servings: 12
View this online at https://diabeticgourmet.com/diabetic-recipe/corn-muffins
Ingredients
1/2 cup corn meal
1 cup flour
1 tablespoon baking powder
3/4 cup skim milk
1 tablespoon butter or margarine, melted
1 egg
Directions
Mix dry ingredients together.
Add lightly beaten egg, milk and butter.
Mix just until moist.
Bake in muffin tins lined with cupcake papers for 20 minutes at 400F.
Nutritional Information Per Serving: Calories: 95; Fat: 2.5 g; Protein: 5 g; Carbohydrates: 15 g
BASIL CHICKEN SOUP
Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
Source: The Diabetic Newsletter
View this online at https://diabeticgourmet.com/diabetic-recipes/basil-chicken-soup
Ingredients
1 tablespoon butter or margarine
1 large onion, chopped
1 clove garlic, pressed or minced
1 tablespoon all-purpose flour
3-1/2 cups chicken broth (low-sodium)
1 large russet potato, peeled and cut into 1/2-inch cubes
1 cup diced cooked chicken
1/2 cup chopped fresh basil
1/2 cup shredded light jarlsberg cheese
Directions
In a 2 to 3 quart pan, combine butter, onion, and garlic. Stir occasionally over medium heat until onion is limp and slightly tinged with brown, about 10 minutes. Stir in flour to coat onion. Gradually stir in broth, and bring to a boil on high heat.
Add potato; cover and simmer over low heat until potato is tender when pierced, 15 to 20 minutes. Add chicken; cover and simmer just until chicken is hot, 1 to 2 minutes. Stir in basil. Ladle into bowl and offer cheese to add to taste.
Nutritional Information Per Serving: Calories: 237; Fat: 5.1 g; Sodium: 168 mg; Protein: 19 g; Carbohydrates: 19 g
Diabetic Exchanges: 1 Starch, 2-1/2 Low-Fat Meat
CHICKEN MARSALA
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/chicken-marsala.
Ingredients
1/4 cup flour
Dash white pepper
Dash oregano
Dash basil
1-1/4 pound boneless chicken breasts
1 tablespoon safflower oil
1 tablespoon butter or margarine
1/2 pound mushrooms, sliced
1 cup marsala wine or dry sherry
Directions
Mix the flour, white pepper, oregano, and basil together on a plate.
Wash and dry the chicken breasts and coat each with the flour mixture. Reserve any leftover flour.
Heat the oil and butter in a frying pan. Add the chicken breasts and saute gently until brown and tender on both sides, about 15 minutes. Remove the breasts to a dish.
Add the mushrooms and 1/4 cup of the wine; cook for about 5 minutes over low heat. Scrape the bottom of pan to loosen any flour. Stir in any reserved flour and the remaining wine.
Simmer until the mixture thickens, stirring constantly. Slip the cooked breasts into the sauce. Cook gently for about 5 minutes or more.
Nutritional Information Per Serving: Calories: 333; Fat: 9.1 g; Sodium: 106 mg; Protein: 21 g; Carbohydrates: 9 g
Diabetic Exchanges: 3/4 Bread/Starch, 3 Low-Fat Meat
ROMAINE, RED ONION, AND FENNEL SALAD WITH TART LIME DRESSING
Recipe Yield: Servings: 4
View this online at https://diabeticgourmet.com/diabetic-recipes/romaine-red-onion-and-fennel-salad-with-tart-lime-dressing.
Ingredients
1 cup Romaine lettuce
1-1/2 cups fennel bulb, shredded
1 cup cauliflowerets
1/2 cup red onion, sliced thinly
Tart Lime Dressing
1/2 cup lime juice, fresh
1 tbsp olive oil
1 cup garlic, minced
1/4 tsp salt
1/4 tsp ground pepper
1/4 tsp paprika
Directions
Salad: Wash, dry, and tear lettuce into bite-sized pieces. Arrange lettuce pieces in a salad bowl; toss with shredded fennel, cauliflowerets, and red onion. Prepare Tart Lime Dressing. Sprinkle dressing over salad and toss just before serving.
Tart Lime Dressing: Combine all ingredients and mix well.
Nutritional Information Per Serving: Calories: 60; Fat: 3 g; Protein: 2 g; Carbohydrates: 6 g
Diabetic Exchanges: 1 vegetable and 1 fat
BUDGET-FRIENDLY PASTITSIO (GREEK LASAGNA)
This is from Diabetes Food Hub, and begins, “This version of Greek Lasagna is a great family meal that pairs well with a green salad topped with a little feta cheese and light Greek salad dressing.”
Prep Time: 30 minutes; Servings: 12; Serving Size: 1 slice
View this online at https://www.diabetesfoodhub.org/recipes/budget-friendly-pastitsio-greek-lasagna.html.
Ingredients
1 spray Nonstick cooking spray
1 medium onion (diced)
20 oz lean ground turkey (93% fat-free)
2 1/2 tsp ground cinnamon
1 tsp ground oregano
1/2 tsp salt (optional)
1/2 tsp black pepper
2 can tomato sauce (15 ounce, low-sodium)
1 tbsp fresh parsley (chopped)
1 lbs brown rice or quinoa penne pasta (or whole wheat penne pasta)
1 tbsp olive oil
2 tbsp whole wheat flour
2 cups skim milk
1/8 tsp ground nutmeg
1/3 cup Parmesan cheese (freshly grated)
1 egg
Time: 20 minutes; Servings: 8
Directions
Preheat the oven to 350 degrees F. Coat a 9x13-inch baking sheet with cooking spray. Set aside.
Add cooking spray to a large nonstick sauté pan. Sauté onions for 4-5 minutes or until translucent. Add in ground turkey and sauté for 8-10 minutes, or until turkey is cooked through.
Add cinnamon, oregano, salt (optional), ground black pepper, and tomato sauce. Stir to combine and bring to a simmer for 5-7 minutes or until just starting to thicken.
Stir in parsley and set aside.
Cook pasta according to package directions, omitting salt. Drain and stir immediately into turkey mixture. Pour the pasta and turkey mixture into the baking sheet and press down so it is evenly spread in the pan.
Add the olive oil to a small sauce pan over medium heat. Stir in flour and cook the flour for 1-2 minutes, taking care not to brown it. Stir constantly.
Slowly whisk in the skim milk and bring to a boil, whisking constantly. Whisk in the nutmeg and parmesan cheese.
In a small bowl, whisk the egg and then slowly whisk in the hot milk mixture to temper the egg. Add the rest of the milk mixture to the egg and then pour over the top of the pasta, spreading to coat the entire thing.
Bake on the middle rack of the oven for 30 minutes or until bubbly and top is golden brown.
ONE-POT COMFORT SHEPHERD'S PIE
This is from Diabetes.org, and begins, “Comfort foods don't have to be loaded with fat to be good! Slow cook this healthy One-Pot Comfort Shepherd's Pie and enjoy the winter favorite guilt free. Chef's Note from author Nancy S. Hughes: When buying potato flakes, be sure to purchase brands that do not include hydrogenated oils.”
This recipe is from our new cookbook, The Diabetes Fast-Fix Slow-Cooker Cookbook: Fresh Twists on Family Favorites, by Nancy S. Hughes, author of Gluten-Free Recipes for People with Diabetes and The 4-Ingredient Diabetes Cookbook.
Yield: 6 cups; Serves: 4; Serving Size: 1 1/2 cups
View this online at http://www.diabetes.org/food-and-fitness/food/cookbook-recipes/one-pot-comfort-shepherds.html.
Ingredients
Filling:
Nonstick cooking spray
1 1/2 cups diced onion
1 pound extra-lean ground beef
1 tablespoon cornstarch
1/2 cup water
2 tablespoons no-salt-added tomato paste 1 tablespoon chili powder
1 teaspoon Worcestershire sauce 1/2 teaspoon salt
1 1/2 cups frozen mixed vegetables, thawed
Topping:
1 1/3 cups water
2 tablespoons trans-fat-free margarine
1/4 teaspoon salt
1 1/3 cups instant potato flakes
1 1/4 cups fat-free milk
1/4 cup shredded reduced-fat sharp Cheddar cheese
Directions
Coat a 3 1/2- to 4-quart slow cooker with cooking spray.
Heat a large skillet coated with cooking spray over medium-high heat. Add onions, cook 2 minutes, stirring occasionally. Add ground beef, cook 4 minutes or until browned, stirring occasionally.
Meanwhile, in a small bowl, whisk together the cornstarch and water until cornstarch is completely dissolved. Stir the cornstarch mixture into the beef mixture and bring to a boil over medium- high heat. Place mixture in slow cooker with the tomato paste, chili powder, Worcestershire sauce, and 1/2 teaspoon salt. Top with the mixed vegetables.
In the same skillet, prepare topping. Combine remaining 1 1/3 cups water with the margarine and 1/4 teaspoon salt in the skillet and bring to a boil over medium- high heat.
Remove skillet from heat; stir in the potato flakes and milk until blended. Spoon the potatoes on top of the vegetables, spread evenly over all. Cover and cook on low only for 3 hours.
Turn off heat and sprinkle with cheese. Let stand 15 minutes, uncovered, to absorb liquid and thicken slightly.
Nutritional Information Per Serving: Calories: 340;Calories from Fat: 80; Total Fat: 9 g; Saturated Fat: 3.5 g; Trans Fat: 0.5 g; Monounsaturated Fat: 3 g; Cholesterol: 65 mg; Sodium: 730 mg; Potassium: 427 mg; Total Carbohydrate: 34 g; Dietary Fiber: 4 g; Sugars: 11 g; Protein: 30 g
Diabetic Exchanges: 1 1/2 starch, 2 vegetable, 3 lean meat, 1 fat
Wednesday, June 12, 2019
Wednesday Recipes
Today's recipes to help you through the rest of the week include Leek-Mushroom Soup and Eggplant Lasagna. Enjoy!
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
LEEK-MUSHROOM SOUP
Prep Time: 25 Minutes; Cost: $; Servings: 8; Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/leek-mushroom-soup.
Ingredients
6 large leeks
1/2 pound mushrooms, sliced
2 cloves garlic, minced
1/4 tsp dried tarragon leaves
1/3 cup flour
1/4 tsp white pepper
2 cups low-fat (1% fat) milk
4 cups low-sodium chicken broth
Directions
Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.
In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.
In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.
Nutritional Information Per Serving: Calories: 115; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Protein: 9 g; Carbohydrates: 16 g
Diabetic Exchanges: 2 vegetable; 1/2 low-fat milk
BELL PEPPER SALAD
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/40.shtml
Source: The Diabetic Newsletter
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Directions
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides.
Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips.
Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper.
Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg
GREEN BEANS WITH MUSHROOMS
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss.
Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
EGGPLANT LASAGNA
This recipe begins, “An extra set of hands from a little helper can shave minutes off the assembly of this Eggplant Lasagna, while getting a youngster excited about digging into a veggie-centric dinner.”
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1320
View recipe with photo: http://diabeticgourmet.com/recipes/html/1320.shtml
Ingredients
Pam Original No-Stick Cooking Spray
1 cup part-skim ricotta cheese
3/4 cup grated Parmesan cheese
3/4 teaspoon dried Italian seasoning
1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices
1/4 cup extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 package (20 ounces) ground turkey
3/4 cup chopped yellow onion
1 tablespoon finely chopped garlic
1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained
1/4 cup Hunt's Tomato Paste (or Hunt’s Organic)
1/4 cup thinly sliced fresh basil
1-1/2 cups shredded part-skim mozzarella cheese
Directions
Heat oven to 350F.
Spray 8-by-8-inch glass baking dish with cooking spray.
In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.
Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.
In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.
Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.
Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.
Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.
Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.
Nutritional Information Per Serving: Calories: 318; Protein: 22 g; Fat: 19 g; Sodium: 363 mg; Cholesterol: 72 mg; Saturated Fat: 7 g; Dietary Fiber: 3 g ; Carbohydrates: 13 g
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
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
LEEK-MUSHROOM SOUP
Prep Time: 25 Minutes; Cost: $; Servings: 8; Difficulty Level: 2
Source: Suzi Castle's Deliciously Healthy Favorite Foods
Book Title: Suzi Castle's Deliciously Healthy Favorite Foods
View this online at https://diabeticgourmet.com/diabetic-recipes/leek-mushroom-soup.
Ingredients
6 large leeks
1/2 pound mushrooms, sliced
2 cloves garlic, minced
1/4 tsp dried tarragon leaves
1/3 cup flour
1/4 tsp white pepper
2 cups low-fat (1% fat) milk
4 cups low-sodium chicken broth
Directions
Trim root ends and tough, dark green tops off leeks. Split leeks lengthwise, rinse with water, and slice thinly to make 1 quart of cut leeks.
In a large, heavy soup pot sprayed with nonstick spray, cook leeks, mushrooms, garlic, tarragon and pepper over medium-high heat, stirring often for 15 minutes. Cover pot if vegetables become too dry.
In a blender, mix flour with milk. Add to cooked vegetables. Add chicken broth and cook over medium heat, stirring constantly, until thickened.
Nutritional Information Per Serving: Calories: 115; Fat: 2 g; Sodium: 407 mg; Cholesterol: 4 mg; Protein: 9 g; Carbohydrates: 16 g
Diabetic Exchanges: 2 vegetable; 1/2 low-fat milk
BELL PEPPER SALAD
Servings: 4
View recipe: http://diabeticgourmet.com/recipes/html/40.shtml
Source: The Diabetic Newsletter
Ingredients
1 medium-sized red bell pepper
1/2 cup creamy garlic dressing
1 medium-sized green bell pepper
1/4 teaspoon black pepper
1 medium-sized yellow bell pepper
2 teaspoons capers, rinsed and drained
Directions
Preheat broiler.
Place bell peppers under broiler and lightly charred, turning to grill all sides.
Remove from broiler to a paper bag. Close bag and set aside.
When peppers cool, peel, core, seed and cut into strips.
Arrange peppers on a platter, alternating colors so that they form a petal, and spoon dressing over them.
Sprinkle with black pepper.
Garnish with capers and serve warm or chilled.
Nutritional Information Per Serving: Calories: 30; Protein: 2 g; Sodium: 67 mg; Carbohydrates: 6 g; Exchanges: Sodium: 67 mg
GREEN BEANS WITH MUSHROOMS
Servings: 6
Source: The Diabetic Newsletter
Find this recipe at: http://diabeticgourmet.com/recipes/html/46.shtml
Ingredients
2 pound fresh green beans
4-5 teaspoons water
1 cup fresh mushrooms, quartered
1 teaspoon garlic
2 teaspoons olive oil
Directions
In a frying pan or saute pan, add 4-5 teaspoon water. Bring to boil.
Add Green Beans and lower heat to medium-high and cover.
When Green Beans are fork-tender, take off heat and drain water.
In another fry pan or saute pan, on medium high heat, saute olive oil, garlic and mushrooms for about 5-7 minutes.
Add Green Beans and toss.
Serve Hot.
Nutritional Information Per Serving: Calories: 50; Protein: 2 g; Fat: 5 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat
EGGPLANT LASAGNA
This recipe begins, “An extra set of hands from a little helper can shave minutes off the assembly of this Eggplant Lasagna, while getting a youngster excited about digging into a veggie-centric dinner.”
Yield: 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1320
View recipe with photo: http://diabeticgourmet.com/recipes/html/1320.shtml
Ingredients
Pam Original No-Stick Cooking Spray
1 cup part-skim ricotta cheese
3/4 cup grated Parmesan cheese
3/4 teaspoon dried Italian seasoning
1 large eggplant (about 1 pound), cut into 1/4-inch thick lengthwise slices
1/4 cup extra virgin olive oil
1/2 teaspoon salt
1/2 teaspoon ground black pepper
1 package (20 ounces) ground turkey
3/4 cup chopped yellow onion
1 tablespoon finely chopped garlic
1 can (14.5 ounces) Hunt's Original Diced Tomatoes, No Salt Added, drained
1/4 cup Hunt's Tomato Paste (or Hunt’s Organic)
1/4 cup thinly sliced fresh basil
1-1/2 cups shredded part-skim mozzarella cheese
Directions
Heat oven to 350F.
Spray 8-by-8-inch glass baking dish with cooking spray.
In small bowl, combine ricotta cheese, Parmesan cheese and Italian seasoning; set aside.
Heat grill pan over medium-high heat. Brush eggplant slices with oil; sprinkle both sides with salt and pepper.
In batches, place eggplant on grill pan. Cook each side 1-2 minutes or until lightly browned and tender. Remove and place on baking sheet lined with paper towels; pat to remove excess moisture.
Spray large skillet with cooking spray; heat over medium-high heat. Add turkey and cook 3 minutes, stirring occasionally. Add onion and garlic; cook 2-3 minutes more or until onion is tender and turkey is crumbled and no longer pink. Drain.
Add drained tomatoes, tomato paste and basil to skillet; stir to combine. Reduce heat and simmer 2 minutes more.
Assemble lasagna by spreading 3/4 cup meat mixture over bottom of dish. Place 3 eggplant slices over meat mixture, top with 3/4 cup meat mixture, half of ricotta cheese mixture and 1/2 cup mozzarella cheese.
Repeat layers, ending with a layer of eggplant slices topped with meat mixture and remaining mozzarella cheese.
Spray underside of aluminum foil with cooking spray; cover dish tightly with foil. Bake 30 minutes. Let stand 10 minutes before serving.
Nutritional Information Per Serving: Calories: 318; Protein: 22 g; Fat: 19 g; Sodium: 363 mg; Cholesterol: 72 mg; Saturated Fat: 7 g; Dietary Fiber: 3 g ; Carbohydrates: 13 g
WINTER FRUIT SALAD
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
You can view this at https://www.ontrackdiabetes.com/recipes/salads/winter-fruit-salad.
Ingredients
8 red apples, such as Jonathan or Gala, cored and diced
8 green Bartlett or Anjou pears, cored and diced
4 cups fresh strawberries, stems removed, sliced
2 cups fresh orange juice
1 cup fresh lemon juice
1/4 cup orange-flavored liqueur (optional)
sugar substitute, to taste (optional)
4 bananas, sliced
Directions
Place all of the fruit (except bananas), juices and liqueur (if using) in a large attractive bowl. Add sugar substitute, if using. Gently mix.
Cover bowl and refrigerate 4 to 8 hours, but no longer.
Just before serving, stir in banana slices.
Nutritional Information Per serving: 131 calories (5% calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 33 g carbohydrates, 5 g dietary fiber, 0 cholesterol, 1 mg sodium
Diabetic exchanges: 2 carbohydrate (fruit)
Tuesday, June 11, 2019
Tuesday Recipes
Today's yummy offerings include Texas Red Chili and Chocolate Chip Pumpkin Muffins. Enjoy!
CRANBERRY-ALMOND TARTS
Yield: Servings Per Recipe: 24; Serving Size: 1 square tart
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts
Ingredients
1/2 (15 ounce) container refrigerated pie crusts
3/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup water
1 (12 ounce) bag fresh or frozen cranberries, thawed
1/4 cup chopped almonds, toasted
1/2 teaspoon almond extract
1 (8 ounce) carton non-dairy whipped topping
1/4 cup toasted almond slices
Directions
Preheat oven to 375 degrees F.
Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary. Place squares in ungreased miniature muffin pans. Place in freezer.
Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended. Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop. Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries. Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat. Stir in almonds and almond extract. Spoon mixture into pastry shells.
Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.
Notes:
Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 g
CHOCOLATE CHIP PUMPKIN MUFFINS
Recipe Yield: Yield: 12 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-pumpkin-muffins
Ingredients
1 cup pumpkin puree (canned or homemade)
1/2 cup vegetable oil
1/4 cup unsweetened applesauce
2 eggs, beaten
1 tablespoon molasses
1 cup all-purpose flour
3/4 cup whole wheat flour
1 cup Equal Spoonful or Granulated*
1 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon salt
3/4 cup semi-sweet chocolate chips
* May substitute 24 packets Equal sweetener
Directions
Lightly spray 12 muffin cups or line with paper-liners; set aside.
Combine pumpkin, oil, applesauce, eggs and molasses in a large bowl. Combine flours, Equal, baking powder and soda, cinnamon, cloves and salt in a separate bowl.
Gradually add dry ingredients to pumpkin mixture until all ingredients are just moistened. Stir in chocolate chips.
Spoon batter into muffin cups, filling 3/4 full. Bake in preheated 375 F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Notes:
Pumpkin and chocolate are combined in these easy-to-make muffins.
Nutritional Information Per Serving: Calories: 238; Fat: 12 g; Sodium: 256 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 starch, 2 fat
CHEESY CAULIFLOWER SOUP
Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
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/cheesy-cauliflower-soup
Ingredients
1 tablespoon olive oil
1 cup chopped green onion
4 cups chicken broth
2 packages (8 ounces each) fresh cauliflowerets
1/4 cup all-purpose flour
1-1/2 cups shredded pepper-Jack cheese (6 ounces)
1/4 cup roasted red peppers
1/2 teaspoon salt (optional)
1/4 teaspoon hot-pepper sauce
Directions
Heat oil in a large saucepan over medium heat. Add green onions and saute about 3 minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost tender.
Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is thickened.
Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers, salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.
Nutritional Information Per Serving: Calories: 294; Fat: 15 g; Protein: 15 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat
TEXAS RED CHILI
Recipe Yield: Servings: 8
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/texas-red-chili.
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Protein: 30 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
CRANBERRY-ALMOND TARTS
Yield: Servings Per Recipe: 24; Serving Size: 1 square tart
Source: Splenda
View this online at https://diabeticgourmet.com/diabetic-recipes/cranberry-almond-tarts
Ingredients
1/2 (15 ounce) container refrigerated pie crusts
3/4 cup Splenda No Calorie Sweetener, Granulated
1/3 cup water
1 (12 ounce) bag fresh or frozen cranberries, thawed
1/4 cup chopped almonds, toasted
1/2 teaspoon almond extract
1 (8 ounce) carton non-dairy whipped topping
1/4 cup toasted almond slices
Directions
Preheat oven to 375 degrees F.
Unroll pastry and roll to 1/8-inch thickness on a lightly floured surface; using a 2- inch square cookie cutter, cut out 24 squares, re-rolling pastry, if necessary. Place squares in ungreased miniature muffin pans. Place in freezer.
Combine Splenda Granulated Sweetener and water in a saucepan, stirring until blended. Stir in cranberries. Bring mixture to a boil over medium-high heat. Cook, stirring constantly 2 minutes or until berries pop. Pour through a wire-mesh sieve, set over a bowl. Return liquid to saucepan; reserving berries. Bring liquid to a boil; reduce heat and simmer 5 minutes or until liquid is reduced to about 3 tablespoons. Pour sauce over cranberries, tossing to coat. Stir in almonds and almond extract. Spoon mixture into pastry shells.
Bake 15 to 20 minutes or until pastry is golden and filling is set. Carefully remove tarts from muffin tins; cool on a wire rack.
Notes:
Cranberries and almond nestled in a flaky pastry make a sweet ending for a holiday party.
Nutritional Information Per Serving: Calories: 100; Fat: 6 g; Saturated Fat: 2.5 g; Fiber: 1 g; Sodium: 55 mg; Protein: 1 g; Carbohydrates: 9 g; Sugars: 3 g
CHOCOLATE CHIP PUMPKIN MUFFINS
Recipe Yield: Yield: 12 servings
Source: Equal
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-chip-pumpkin-muffins
Ingredients
1 cup pumpkin puree (canned or homemade)
1/2 cup vegetable oil
1/4 cup unsweetened applesauce
2 eggs, beaten
1 tablespoon molasses
1 cup all-purpose flour
3/4 cup whole wheat flour
1 cup Equal Spoonful or Granulated*
1 teaspoon baking powder
1 teaspoon baking soda
3/4 teaspoon ground cinnamon
1/2 teaspoon ground cloves
1/2 teaspoon salt
3/4 cup semi-sweet chocolate chips
* May substitute 24 packets Equal sweetener
Directions
Lightly spray 12 muffin cups or line with paper-liners; set aside.
Combine pumpkin, oil, applesauce, eggs and molasses in a large bowl. Combine flours, Equal, baking powder and soda, cinnamon, cloves and salt in a separate bowl.
Gradually add dry ingredients to pumpkin mixture until all ingredients are just moistened. Stir in chocolate chips.
Spoon batter into muffin cups, filling 3/4 full. Bake in preheated 375 F oven 18 to 20 minutes or until wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Remove muffins from pan and cool on wire rack. Serve warm or at room temperature.
Notes:
Pumpkin and chocolate are combined in these easy-to-make muffins.
Nutritional Information Per Serving: Calories: 238; Fat: 12 g; Sodium: 256 mg; Cholesterol: 35 mg; Protein: 3 g; Carbohydrates: 30 g
Diabetic Exchanges: 2 starch, 2 fat
CHEESY CAULIFLOWER SOUP
Prep Time: 15 Minutes; Cost: $; Servings: 4; Difficulty Level: 2
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/cheesy-cauliflower-soup
Ingredients
1 tablespoon olive oil
1 cup chopped green onion
4 cups chicken broth
2 packages (8 ounces each) fresh cauliflowerets
1/4 cup all-purpose flour
1-1/2 cups shredded pepper-Jack cheese (6 ounces)
1/4 cup roasted red peppers
1/2 teaspoon salt (optional)
1/4 teaspoon hot-pepper sauce
Directions
Heat oil in a large saucepan over medium heat. Add green onions and saute about 3 minutes or until tender. Add 3 cups broth; bring to boiling. Add cauliflowerets; return to boiling. Reduce heat to medium-low; cook about 6 minutes or until cauliflower is almost tender.
Whisk together flour and remaining 1 cup chicken broth in a small bowl. Stir into saucepan. Bring to boiling; cook, stirring occasionally, 2-3 minutes or until soup is thickened.
Remove soup from heat. Add cheese, stirring until melted. Stir in roasted red peppers, salt if using and hot-pepper sauce, breaking up red peppers with a wooden spoon.
Nutritional Information Per Serving: Calories: 294; Fat: 15 g; Protein: 15 g; Carbohydrates: 14 g
Diabetic Exchanges: 1 Starch, 2 Medium-Fat Meat, 1 Fat
TEXAS RED CHILI
Recipe Yield: Servings: 8
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/texas-red-chili.
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute. Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Protein: 30 g; Carbohydrates: 15 g
Diabetic Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
NEW ENGLAND BAKED BEANS
This comes from the infamous long-since-forgotten emailing list. It seems to be from a diabetic source, though I've checked on the diabetic sites that I've subscribed to and could not find this recipe listed.
Yield: 8 to 10 servings
Ingredients
8 ounces dried navy, or Great Northern beans, washed, sorted
4 slices bacon, fried crisp, well drained, cut into 1-inch pieces
3/4 cup chopped onion
1 clove garlic
3 tablespoons tomato paste
3 tablespoons dark molasses
3 tablespoons packed light brown sugar
1/2 teaspoon dry mustard
1/4 teaspoon dried thyme leaves
1/2 teaspoon salt
Directions
Cover beans with 2 inches of water in large saucepan; heat to boiling and boil, uncovered, 2 minutes. Remove from heat and let stand, covered, 1 hour.
Add more water to beans to cover, if necessary. Heat to boiling; reduce heat and simmer, covered, until beans are tender, about 1-1/4 hours. Drain beans; reserve liquid.
Mix beans, bacon, onion, garlic, tomato paste, molasses, brown sugar, dry mustard, thyme, and salt in 1-1/2-quart casserole; add enough reserved cooking liquid to cover beans. Bake, covered, at 325 degrees F, stirring occasionally, 3 hours. Bake, uncovered, until beans are desired consistency, about 1 hour more.
Nutritional Information Per Serving (1/8 of recipe): Calories: 161, Fat: 2.1 g, Cholesterol: 2.7 g, Sodium: 246 mg, Protein: 7.8 g, Carbohydrate: 29.1 g
Diabetic Exchanges: 2 Bread, 1/2 Fat
STRIP STEAKS WITH BROILED ASPARAGUS
Yield: 2 servings
View online: http://diabeticgourmet.com/recipes/html/727.shtmlView online: http://diabeticgourmet.com/recipes/html/727.shtml
Source: The Complete Idiot's Guide to Terrific Diabetic Meals
Book Info: http://diabeticgourmet.com/book_archive/details/76.shtml
Ingredients
Vegetable oil cooking spray
1 (8 ounces) boneless beef top loin (strip) steak, cut about 3/4-inch thick, trimmed of all fat
1 or 2 cloves of garlic, coarsely chopped
1/2 teaspoon cracked or coarsely ground black pepper
8 - 10 (6 ounces) thin asparagus spears, trimmed
2 teaspoons garlic-flavored olive oil or regular olive oil
Sauce:
1/2 cup low-salt beef broth
1 tablespoon dry white wine
1/4 teaspoon Dijon mustard
Directions
Rub steak on both sides with a mixture of garlic and pepper. Place asparagus in shallow dish and drizzle with oil.
For sauce, in a medium skillet stir together broth and wine. Cook over high heat for 4 to 5 minutes or until mixture is reduced in volume to 1/4 cup. Whisk in mustard. Remove from heat and keep warm.
Preheat the broiler. Spray an unheated broiler pan with cooking spray and place steak on it. Broil 3 to 4 inches from the heat for 8 to 10 minutes for medium rare or 10 to 12 minutes for medium, turning once and place asparagus into the pan next to the steak for the last two minutes of broiling.
Spoon sauce onto a plate. Cut steak in half crosswise and place atop sauce. Top with asparagus spears.
Serving size: 3 ounces cooked beef top loin steak with 2 tablespoons sauce and four spears of asparagus
Nutritional Information Per Serving: Calories: 226; Protein: 26 g; Fat: 11 g; Sodium: 58 mg; Cholesterol: 67 mg; Dietary Fiber: 1 g; Carbohydrates: 3 g; Exchanges: 3 Medium-Fat Meat, 1 Fat, 1/2 Vegetable
Subscribe to:
Posts (Atom)