It's time for another Meatless Monday. Today's offerings include Savory Bean Spinach Soup and Simple Veggie Skewers. Enjoy!
EASY VEGAN TEMPEH CHILI
This is from OnTrackDiabetes, a site with some good information for diabetics and their families.
Servings: 6; Prep time: 10 minutes; Cook time: 30 minutes; Total: 40 minutes
You can view this at https://www.ontrackdiabetes.com/recipes/easy-vegan-tempeh-chili.
Ingredients
3 tablespoons olive oil
8 ounces tempeh
1 medium onion, chopped (about 1 cup)
1/2 red bell pepper, chopped (about 1 cup)
1/2 yellow bell pepper, chopped (about 1 cup)
1/2 orange bell pepper, chopped (about 1 cup)
1 stalk of celery, chopped
1 15-ounce can of organic pinto beans (undrained)
1 15-ounce can of organic kidney beans (drained)
2 15-ounce cans of fire-roasted diced tomatoes (undrained)
3/4 cup of water
3 tablespoons chili powder
1 teaspoon cumin
1/2 teaspoon oregano
1/2 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
Directions
Heat olive oil in a large (6-quart) saucepan on medium heat.
Remove tempeh from the package and crumble it into saucepan. Brown for about 5 minutes, stirring frequently.
Add chopped onion, bell peppers and celery to saucepan. Stir frequently for about 5 minutes.
Add beans (1 drained and 1 undrained), tomatoes, water and remaining seasonings. Stir well to combine.
Simmer on low heat for about 20 to 30 minutes, or until peppers are cooked yet still firm.
Nutrition Information Per Serving: 330 calories (33% calories from fat), 18 g protein, 12 g total fat (2 g saturated fat), 38 g carbohydrates, 12 g fiber, 0 mg cholesterol, 767 mg sodium
SAVORY BEAN SPINACH SOUP
This is from Eating Well, and begins, "Let a slow cooker complete this vegetarian soup. Serve it in cups as a sandwich side or ladle it into bowls for a light meal."
Prep Time: 15 minutes; Additional Time: 5 hours; Total Time: 5 hours 15 minutes; Yield: 6 servings
To view this online, go to https://www.eatingwell.com/recipe/259615/savory-bean-spinach-soup/.
Ingredients
3 (14 ounce) cans vegetable broth
1 (15 ounce) can tomato puree
1 (15 ounce) can white or Great Northern beans, rinsed and drained
1/2 cup converted white rice
1/2 cup finely chopped onion
2 cloves garlic, minced
1 teaspoon dried basil, crushed
1/4 teaspoon salt
1/4 teaspoon ground black pepper
8 cups coarsely chopped fresh spinach or kale leaves
Finely shredded Parmesan cheese
Directions
In a 3-1/2- or 4-quart slow cooker combine broth, tomato puree, beans, rice, onion, garlic, basil, salt, and pepper.
Cover; cook on low-heat setting for 5 to 7 hours or on high-heat setting for 2-1/2 to 3-1/2 hours.
Stir spinach into soup. Serve with Parmesan cheese.
SUPER STRAWBERRY FLUFF
This is from Everyday Diabetic Recipes, and begins, "Here's an easy, low-fat, strawberry dessert recipe that'll taste heavenly, but won't cost you any work at all. Our Super Strawberry Fluff combines two of our favorite fruity flavors to create an easy dessert that'll really satisfy your dessert cravings!"
Prep Time: 5 minutes; Serves: 12
To view this online, go to https://www.everydaydiabeticrecipes.com/Misc-Desserts/Super-Strawberry-Fluff.
Ingredients
1 (0.3-ounce) package sugar-free strawberry gelatin mix
1 (1-ounce) package sugar-free instant vanilla pudding mix
1 cup water
1 (8-ounce) container sugar-free frozen whipped topping
2 cups fresh strawberries, cut into quarters
1 (8-ounce) can crushed pineapple, well drained
1/4 cup mini marshmallows
Directions
In a large bowl, whisk gelatin mix, pudding mix, and water until smooth and thickened. Stir in whipped topping until thoroughly combined.
Fold in strawberries, pineapple, and marshmallows. Refrigerate until ready to serve.
Notes
If you love super strawberry recipes, then check out our collection of Healthy Strawberry Desserts!
PUMPKIN CHEESECAKE
Yield: 12 to 14 slices
Source: "1,001 Delicious Desserts for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/21.shtml
Ingredients
3/4 cup ground reduced-fat graham crackers
3/4 cup ground gingersnap cookies
8-1/4 teaspoons Equal for Recipes or 27 packets Equal sweetener, divided
4-5 tablespoons margarine, melted
2 packages (8 ounces each) fat-free cream cheese
1 cup canned pumpkin
2 eggs
2 egg whites
2 teaspoons ground cinnamon
1 teaspoon ground cloves
1 teaspoon ground ginger
2 tablespoons cornstarch
1 cup light whipped topping
Chopped toasted pecans, as garnish
Directions
Mix graham cracker and gingersnap crumbs, 1 teaspoon Equal for Recipes, and melted margarine in bottom of 9-inch springform pan; reserve 2 tablespoons crumb mixture. Pat remaining mixture evenly on bottom and 1/2 inch up side of pan. Bake at 350 degrees F. until lightly browned, about 8 minutes. Cool on wire rack.
Beat cream cheese until smooth in large bowl; beat in pumpkin, eggs, and egg whites. Mix in remaining 7-1/4 teaspoons Equal for Recipes, spices, and cornstarch. Pour mixture into springform pan.
Bake at 300 degrees F. just until set in the center, 45 to 60 minutes; sprinkle with reserved crumbs and return to oven. Turn oven off and let cheesecake cool in oven with door ajar for 3 hours. Refrigerate 8 hours or overnight.
Nutritional Information Per Serving (1/12 of recipe): Calories: 213, Fat: 9.8 g, Saturated Fat: 4.3 g, Cholesterol: 47.2 g, Sodium: 444 mg, Protein: 12.1 g, Carbohydrate: 18.2 g; Diabetic Exchanges: 1 Bread/Starch, 1 Meat, 2 Fat
SIMPLE VEGGIE SKEWERS
Recipe Yield: Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Direction
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g
Diabetic Exchanges: 1-1/2 Starch, 2 Vegetable
Monday, March 17, 2025
Friday, March 7, 2025
Friday Recipes
It's finally Friday. Here are six diabetic-friendly recipes to help you through the weekend, including Quick Italian Beef Roast with Zucchini and Tomatoes and Spicy Thai Chicken. Enjoy!
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
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
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
CHOCOLATE CHERRY TARTS
Recipe Yield: Servings: 24
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts.
Ingredients
2 (8oz) packages Neufchatel (light) cream cheese, room temp
2/3 cup granulated sugar
2 eggs, room temp
1 tsp vanilla extract
24 Keebler chocolate wafers, 30% reduced fat
1 (21oz) can light cherry pie filling
Directions
Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.
Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.
Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES
This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305
View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml
Ingredients
1 beef Eye of Round Roast (2 pounds)
1/2 teaspoon salt
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/8 teaspoon pepper
3 medium zucchini, sliced (1/2-inch)
1 tablespoon olive oil
1 teaspoon lemon juice
1/2 teaspoon dried basil
1/2 cup cherry tomatoes halves
Directions
Heat oven to 325F.
Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.
Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.
Roast in 325F oven 1-1/4 hours for medium rare doneness.
Remove roast when meat thermometer registers 135F.
Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)
Increase oven temperature to 425F.
Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.
Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.
Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 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
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
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
CHOCOLATE CHERRY TARTS
Recipe Yield: Servings: 24
Source: Cinnamon Hearts
View this online at https://diabeticgourmet.com/diabetic-recipes/chocolate-cherry-tarts.
Ingredients
2 (8oz) packages Neufchatel (light) cream cheese, room temp
2/3 cup granulated sugar
2 eggs, room temp
1 tsp vanilla extract
24 Keebler chocolate wafers, 30% reduced fat
1 (21oz) can light cherry pie filling
Directions
Preheat oven to 350F. Line muffin tins with foil and paper cupcake liners.
Beat cream cheese and sugar until creamy. Add eggs and vanilla extract and beat until smooth. Place a chocolate wafer in each cup, spoon on cheese mixture. Bake 18 to 20 minutes; remove from tins and let cool. Top with cherry pie filling. Chill overnight before serving.
Nutritional Information Per Serving: Calories: 118; Fat: 5 g; Sodium: 104 mg; Cholesterol: 24 mg; Carbohydrates: 16 g
Diabetic Exchanges: 1/2 bread; 1/2 fruit; 1/2 protein; 1 fat
SPICY THAI CHICKEN
Recipe Yield: Servings: 2 (4 oz. each)
View this online at https://diabeticgourmet.com/diabetic-recipes/spicy-thai-chicken.
Ingredients
1 small red bell pepper, chopped
2 tbsp white vinegar
1/4 tsp crushed red pepper flakes
1 packet Equal sugar substitute (or similar substitute)
2-4oz boneless chicken breasts, skinned
1 lime, sliced into 6 wedges
Directions
Puree red bell pepper with vinegar in a food processor.
Pour puree into a saucepan. Add red pepper flakes and bring to a boil.
Reduce heat to simmer and cook for 3 minutes more.
Remove from the heat and let stand til cool.
Once the red pepper puree is cooled, stir in the Equal sugar substitute.
In a preheated oven, broil the chicken breasts for about 10 minutes (or until browned). Turn chicken and broil approximately 5 minutes more.
Prepare a serving platter with a bed of hot, cooked, white rice, brown rice, or couscous.
Remove chicken from oven and place breasts atop the bed of rice/couscous. Spoon the spicy red pepper sauce atop the chicken breasts, garnish with the lime wedges, and serve at once.
Nutritional Information Per Serving: Calories: 200; Fat: 4 g; Sodium: 85 mg; Protein: 35 g; Carbohydrates: 3 g
Diabetic Exchanges: 4 Lean Meat
QUICK ITALIAN BEEF ROAST WITH ZUCCHINI AND TOMATOES
This recipe begins, “Rubs are an popular way to season a roast. Not only does it add flavor, but it creates a coat that helps seal in moisture and adds texture.”
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1305
View recipe with photo: http://diabeticgourmet.com/recipes/html/1305.shtml
Ingredients
1 beef Eye of Round Roast (2 pounds)
1/2 teaspoon salt
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/8 teaspoon pepper
3 medium zucchini, sliced (1/2-inch)
1 tablespoon olive oil
1 teaspoon lemon juice
1/2 teaspoon dried basil
1/2 cup cherry tomatoes halves
Directions
Heat oven to 325F.
Combine salt, 1/2 teaspoon basil, oregano and pepper; press onto beef roast.
Place roast on rack in shallow roasting pan. Insert ovenproof meat thermometer so tip is centered in thickest part of beef. Do not add water or cover.
Roast in 325F oven 1-1/4 hours for medium rare doneness.
Remove roast when meat thermometer registers 135F.
Transfer to board; tent with foil. Let stand 15 to 20 minutes. (Temperature will continue to rise about 10F to reach 145F for medium rare.)
Increase oven temperature to 425F.
Combine remaining ingredients, except tomatoes, in large bowl; toss. Place on rack in pan.
Roast in 425F oven 15 minutes or until tender. Add tomatoes; toss. Carve roast. Serve with vegetables.
Nutritional Information Per Serving: Calories: 244; Protein: 35 g; Fat: 7 g; Sodium: 278 mg; Cholesterol: 86 mg; Saturated Fat: 2 g; Dietary Fiber: 1 g; Carbohydrates: 4 g
Thursday, March 6, 2025
Lasagna
If you love Lasagna as much as I do, today's post is sure to please. Check out the Budget-Friendly Pastitsio (Greek Lasagna), the Festive Lasagna Roll-Ups with Salsa Rosa Sauce, and the rest of today's offerings. Enjoy!
EGGPLANT LASAGNA
Recipe Yield: Yield: 8 servings
Source: Hunt’s
View online at https://diabeticgourmet.com/diabetic-recipes/eggplant-lasagna.
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.
Notes:
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.
Nutritional Information Per Serving: Calories: 318; Fat: 19 g; Saturated Fat: 7 g; Fiber: 3 g; Sodium: 363 mg; Cholesterol: 72 mg; Protein: 22 g; Carbohydrates: 13 g
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.
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
FESTIVE LASAGNA ROLL-UPS WITH SALSA ROSA SAUCE
Recipe Yield: Makes 8 servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/festive-lasagna-roll-ups-with-salsa-rosa-sauce.
Ingredients
16 uncooked Dreamfields Lasagna noodles
4 cups (32 ounces) prepared marinara sauce
1 container (10 ounces) prepared refrigerated light Alfredo sauce (1 cup)
2 tablespoons olive oil
1 tablespoon minced garlic
1 tabespoon finely chopped red onion
1-1/2 cups thinly sliced mushrooms
9 ounces fresh spinach leaves, chopped
1 tablespoon each chopped fresh parsley and chopped fresh basil
1/3 cup dry red wine or chicken broth
Salt and pepper
1 carton (15 ounces) part-skim ricotta cheese
1 cup finely shredded part-skim mozzarella cheese
1/2 cup grated Parmesan cheese
Fresh basil leaves, cut into thin strips, optional
Directions
Cook pasta according to package directions; drain. Rinse with cold water; drain again. Set aside.
In medium bowl, stir together marinara and Alfredo sauces until uniform in color. Set aside.
Heat olive oil in large nonstick pan over medium-high heat until hot. Add garlic and onion; cook 1 minute until soft. Add mushrooms, spinach, herbs and wine. Season with salt and pepper, as desired. Cook 5 minutes, stirring frequently. Remove from heat.
Spray 9 x 13 x 2-inch and 9 x 9-inch baking dishes with nonstick cooking spray. Spread 1 cup of sauce in bottom of 9 x 13-inch dish and 1/2 cup in 9 x 9-inch dish.
Lay noodles on cutting board or counter top; pat dry. Spread 1 tablespoon of ricotta cheese evenly over each noodle. Next, spread 1-1/2 tablespoons of sauce, then 1-1/2 tablespoons of spinach mixture uniformly over each lasagna noodle. Roll lasagna noodle gently but firmly. Place lasagna rolls in baking dishes seam-side down (10 lasagna rolls will fit in 9 x 13 dish and 6 in 9 x 9 dish). Pour 3/4 cup sauce over the top of 9 x 13 dish and 1/2 cup over 9 x 9 dish. Top with mozzarella and Parmesan cheeses. Cover with foil. Bake in preheated 375°F oven 45 minutes. Remove foil; continue baking 10 minutes, until browned and bubbly. Remove from oven; let stand 10 minutes before serving.
Garnish with additional fresh basil, if desired.
Nutritional Information Per Serving: Calories: 535; Fat: 20 g; Saturated Fat: 9 g; Fiber: 9 g; Sodium: 944 mg; Protein: 25 g; Carbohydrates: 66 g
TRADITIONAL LASAGNA
Prep Time: 10 minutes; Cook Time: 70 minutes; Difficulty: Medium
Recipe Yield: Yield: 12 servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/traditional-lasagna.
Ingredients
12 pieces of Dreamfields Lasagna
1 tablespoon olive oil
1 clove garlic, minced
1/2 cup chopped onion
1/2 cup chopped carrots
1/2 cup chopped celery
8 ounces sliced mushrooms (optional)
8 ounces lean ground beef
8 ounces Italian sausage
1 teaspoon salt
1/2 teaspoon ground black pepper
1 container (15 ounces) part-skim ricotta cheese
3 cups shredded mozzarella cheese
1/2 cup grated Parmesan cheese
4 cups marinara sauce
Directions
Prepare lasagna according to package directions. Drain and rinse in cold water; drain well.
In a large skillet, heat olive oil over medium-high heat and saute garlic, onion, carrots, celery and mushrooms until tender, about 5 minutes; remove from heat.
Using the same skillet on medium heat, brown hamburger and Italian sausage, season with salt and pepper, stirring and crumbling meats. Cook about 10 minutes or until no longer pink. Drain juices. Mix in vegetable mixture.
Preheat oven to 375 degrees F.
Spray 13x9x3 baking dish with non-stick cooking spray.
To Assemble:
Spread 1 cup of marinara sauce on bottom of baking dish.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1/2 of the meat mixture, 1 cup marinara sauce, 1 cup mozzarella cheese.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1 1/2 cups marinara sauce.
Layer remaining lasagna noodles, ricotta cheese, meat mixture, marinara sauce, mozzarella cheese and Parmesan cheese.
Cover pan with tin foil and bake for 45 minutes. Remove tin foil and bake another 10 minutes. Let stand for 10 minutes before cutting.
Nutritional Information Per Serving: Calories: 322; Fat: 19 g; Saturated Fat: 8 g; Fiber: 3 g; Sodium: 769 mg; Cholesterol: 55 mg; Protein: 22 g; Carbohydrates: 0 g
VEGETABLE LASAGNA
Recipe Yield: Makes 6 main dish servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-lasagna.
Ingredients
6 pieces Dreamfields Lasagna
1 tablespoon olive oil
2 cloves garlic, minced
3/4 cup sliced mushrooms
3/4 cup chopped zucchini (1 small zucchini)
1/2 cup sliced carrot
1/2 cup chopped red bell pepper
1/2 cup thinly sliced red onion
1/4 teaspoon black pepper
1/4 cup dry red wine
2 cups tomato-basil pasta sauce
1 cup part-skim ricotta cheese
1/4 cup grated Parmesan cheese
2 tablespoons commercial basil pesto
Nonstick cooking spray
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
Directions
Preheat oven to 375ºF.
Cook lasagna according to package directions. Drain and cut each piece in half.
Meanwhile, heat olive oil in medium saucepan over medium heat. Cook garlic 2 minutes, stirring frequently. Add mushrooms, zucchini, carrot, bell pepper, red onion and black pepper; cook 5 minutes, stirring frequently. Add wine; cook 3 minutes or until wine has evaporated. Add pasta sauce; bring to a boil. Reduce heat; simmer 10 minutes.
In a small bowl combine ricotta cheese, Parmesan cheese and pesto.
Spray 8-inch square baking dish with cooking spray. Spread 3/4 cup vegetable-pasta sauce in bottom of baking dish. Arrange 4 noodle halves over sauce. Top with one-third of cheese-pesto mixture, then 1 cup sauce. Repeat layers twice, using any remaining sauce on top. Sprinkle with mozzarella.
Cover and bake at 375°F 30 minutes. Uncover and bake an additional 20 minutes. Let stand 10 minutes.
Notes:
This recipe may be doubled and made in a 9×13 baking dish for 12 servings.
Nutritional Information Per Serving: Calories: 331; Calories from fat: 37; Fat: 14 g; Saturated Fat: 5 g; Fiber: 6 g; Sodium: 652 mg; Cholesterol: 24 mg; Protein: 16 g; Carbohydrates: 0 g
EGGPLANT LASAGNA
Recipe Yield: Yield: 8 servings
Source: Hunt’s
View online at https://diabeticgourmet.com/diabetic-recipes/eggplant-lasagna.
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.
Notes:
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.
Nutritional Information Per Serving: Calories: 318; Fat: 19 g; Saturated Fat: 7 g; Fiber: 3 g; Sodium: 363 mg; Cholesterol: 72 mg; Protein: 22 g; Carbohydrates: 13 g
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.
CHEESE LASAGNA
Servings: 3
Find this recipe at: http://diabeticgourmet.com/recipes/html/3.shtml
Ingredients
6 ounces whole wheat lasagna noodles
1/2 cup tomato sauce
1 cup onion, bell pepper and mushrooms (mix of all three)
1-1/2 cups low-fat cottage cheese
2 eggs
2 tablespoons Parmesan cheese
3 ounces grated mozzarella cheese
Directions
Cook lasagna noodles in boiling water until tender. Drain and set aside.
Combine tomato sauce and chopped onions, peppers and mushrooms.
Mix in separate bowl cottage cheese, eggs & 1/2 of Parmesan cheese.
Preheat oven to 350F.
In a 8" x 8" casserole, layer half the noodles, the cottage cheese mixture, and grated mozzarella cheese. Top with tomato sauce mix and the rest of the noodles. Sprinkle with remaining parmesan cheese.
Bake for 25 minutes, then serve hot.
Nutritional Information Per Serving: Calories: 500; Protein: 36 g; Fat: 10 g; Carbohydrates: 52 g
Diabetic Exchanges: 3 Low-Fat Milk, 1 Bread/Starch, 1 Vegetable
FESTIVE LASAGNA ROLL-UPS WITH SALSA ROSA SAUCE
Recipe Yield: Makes 8 servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/festive-lasagna-roll-ups-with-salsa-rosa-sauce.
Ingredients
16 uncooked Dreamfields Lasagna noodles
4 cups (32 ounces) prepared marinara sauce
1 container (10 ounces) prepared refrigerated light Alfredo sauce (1 cup)
2 tablespoons olive oil
1 tablespoon minced garlic
1 tabespoon finely chopped red onion
1-1/2 cups thinly sliced mushrooms
9 ounces fresh spinach leaves, chopped
1 tablespoon each chopped fresh parsley and chopped fresh basil
1/3 cup dry red wine or chicken broth
Salt and pepper
1 carton (15 ounces) part-skim ricotta cheese
1 cup finely shredded part-skim mozzarella cheese
1/2 cup grated Parmesan cheese
Fresh basil leaves, cut into thin strips, optional
Directions
Cook pasta according to package directions; drain. Rinse with cold water; drain again. Set aside.
In medium bowl, stir together marinara and Alfredo sauces until uniform in color. Set aside.
Heat olive oil in large nonstick pan over medium-high heat until hot. Add garlic and onion; cook 1 minute until soft. Add mushrooms, spinach, herbs and wine. Season with salt and pepper, as desired. Cook 5 minutes, stirring frequently. Remove from heat.
Spray 9 x 13 x 2-inch and 9 x 9-inch baking dishes with nonstick cooking spray. Spread 1 cup of sauce in bottom of 9 x 13-inch dish and 1/2 cup in 9 x 9-inch dish.
Lay noodles on cutting board or counter top; pat dry. Spread 1 tablespoon of ricotta cheese evenly over each noodle. Next, spread 1-1/2 tablespoons of sauce, then 1-1/2 tablespoons of spinach mixture uniformly over each lasagna noodle. Roll lasagna noodle gently but firmly. Place lasagna rolls in baking dishes seam-side down (10 lasagna rolls will fit in 9 x 13 dish and 6 in 9 x 9 dish). Pour 3/4 cup sauce over the top of 9 x 13 dish and 1/2 cup over 9 x 9 dish. Top with mozzarella and Parmesan cheeses. Cover with foil. Bake in preheated 375°F oven 45 minutes. Remove foil; continue baking 10 minutes, until browned and bubbly. Remove from oven; let stand 10 minutes before serving.
Garnish with additional fresh basil, if desired.
Nutritional Information Per Serving: Calories: 535; Fat: 20 g; Saturated Fat: 9 g; Fiber: 9 g; Sodium: 944 mg; Protein: 25 g; Carbohydrates: 66 g
TRADITIONAL LASAGNA
Prep Time: 10 minutes; Cook Time: 70 minutes; Difficulty: Medium
Recipe Yield: Yield: 12 servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/traditional-lasagna.
Ingredients
12 pieces of Dreamfields Lasagna
1 tablespoon olive oil
1 clove garlic, minced
1/2 cup chopped onion
1/2 cup chopped carrots
1/2 cup chopped celery
8 ounces sliced mushrooms (optional)
8 ounces lean ground beef
8 ounces Italian sausage
1 teaspoon salt
1/2 teaspoon ground black pepper
1 container (15 ounces) part-skim ricotta cheese
3 cups shredded mozzarella cheese
1/2 cup grated Parmesan cheese
4 cups marinara sauce
Directions
Prepare lasagna according to package directions. Drain and rinse in cold water; drain well.
In a large skillet, heat olive oil over medium-high heat and saute garlic, onion, carrots, celery and mushrooms until tender, about 5 minutes; remove from heat.
Using the same skillet on medium heat, brown hamburger and Italian sausage, season with salt and pepper, stirring and crumbling meats. Cook about 10 minutes or until no longer pink. Drain juices. Mix in vegetable mixture.
Preheat oven to 375 degrees F.
Spray 13x9x3 baking dish with non-stick cooking spray.
To Assemble:
Spread 1 cup of marinara sauce on bottom of baking dish.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1/2 of the meat mixture, 1 cup marinara sauce, 1 cup mozzarella cheese.
Layer 3 lasagna noodles, 1/3 of ricotta cheese, 1 1/2 cups marinara sauce.
Layer remaining lasagna noodles, ricotta cheese, meat mixture, marinara sauce, mozzarella cheese and Parmesan cheese.
Cover pan with tin foil and bake for 45 minutes. Remove tin foil and bake another 10 minutes. Let stand for 10 minutes before cutting.
Nutritional Information Per Serving: Calories: 322; Fat: 19 g; Saturated Fat: 8 g; Fiber: 3 g; Sodium: 769 mg; Cholesterol: 55 mg; Protein: 22 g; Carbohydrates: 0 g
VEGETABLE LASAGNA
Recipe Yield: Makes 6 main dish servings.
Source: Dreamfields
View this online at https://diabeticgourmet.com/diabetic-recipes/vegetable-lasagna.
Ingredients
6 pieces Dreamfields Lasagna
1 tablespoon olive oil
2 cloves garlic, minced
3/4 cup sliced mushrooms
3/4 cup chopped zucchini (1 small zucchini)
1/2 cup sliced carrot
1/2 cup chopped red bell pepper
1/2 cup thinly sliced red onion
1/4 teaspoon black pepper
1/4 cup dry red wine
2 cups tomato-basil pasta sauce
1 cup part-skim ricotta cheese
1/4 cup grated Parmesan cheese
2 tablespoons commercial basil pesto
Nonstick cooking spray
3/4 cup (3 ounces) shredded part-skim mozzarella cheese
Directions
Preheat oven to 375ºF.
Cook lasagna according to package directions. Drain and cut each piece in half.
Meanwhile, heat olive oil in medium saucepan over medium heat. Cook garlic 2 minutes, stirring frequently. Add mushrooms, zucchini, carrot, bell pepper, red onion and black pepper; cook 5 minutes, stirring frequently. Add wine; cook 3 minutes or until wine has evaporated. Add pasta sauce; bring to a boil. Reduce heat; simmer 10 minutes.
In a small bowl combine ricotta cheese, Parmesan cheese and pesto.
Spray 8-inch square baking dish with cooking spray. Spread 3/4 cup vegetable-pasta sauce in bottom of baking dish. Arrange 4 noodle halves over sauce. Top with one-third of cheese-pesto mixture, then 1 cup sauce. Repeat layers twice, using any remaining sauce on top. Sprinkle with mozzarella.
Cover and bake at 375°F 30 minutes. Uncover and bake an additional 20 minutes. Let stand 10 minutes.
Notes:
This recipe may be doubled and made in a 9×13 baking dish for 12 servings.
Nutritional Information Per Serving: Calories: 331; Calories from fat: 37; Fat: 14 g; Saturated Fat: 5 g; Fiber: 6 g; Sodium: 652 mg; Cholesterol: 24 mg; Protein: 16 g; Carbohydrates: 0 g
Wednesday, March 5, 2025
Meatloaf
I always thought of Meatloaf as a comfort food when I was growing up. (I still do.) To that end, here are six diabetic-friendly meatloaf recipes to help you through the day, including Easy Homemade Meatloaf and Mushroom Meatloaf. Enjoy!
ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE
Makes 8 servings
Source: TBC
Find this recipe at: http://diabeticgourmet.com/recipes/html/1258.shtml
Ingredients
2 pounds 96% lean Ground Beef
1 cup soft bread crumbs*
3/4 cup finely chopped onion
1/2 cup 2% milk
1 large egg
1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided
1 cup low-fat or regular Greek-style yogurt
1/2 cup diced cucumber
* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.
Directions
Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.
Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.
Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.
Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g
EASY HOMEMADE MEATLOAF
Servings: 6
View recipe: http://diabeticgourmet.com/recipes/html/45.shtml
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Protein: 7 g; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
SOUTHWEST MEATLOAF
Recipe Yield: Makes 6 to 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/southwest-meatloaf.
Ingredients
2 pounds ground beef (95% lean)
1 cup soft bread crumbs
3/4 cup finely chopped onion
1/2 cup finely chopped red bell pepper
1/2 cup frozen corn, thawed
1/2 cup milk
1 egg
1 large clove garlic, minced
2 teaspoons salt
1-1/2 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/2 cup thick and chunky salsa
Directions
Heat oven to 350F. Combine all ingredients in large bowl except salsa, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1 hour,15 minutes to 1 hour, 20 minutes, until internal temperature reaches 160F.
Let stand 10 minutes. Top with salsa; cut into slices.
Nutritional Information Per Serving: Calories: 280; Fat: 9 g; Saturated Fat: 4 g; Fiber: 1.8 g; Sodium: 313 mg; Cholesterol: 120 mg; Protein: 34 g; Carbohydrates: 12 g
MUSHROOM MEATLOAF
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/739.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
PHILLY-STYLE MEATLOAF
This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf
Ingredients
1 1/2 pounds ground beef
1 1/4 teaspoons salt
1 egg
1 dash ground black pepper
1 cup soft bread crumbs
1/2 cup milk
1/3 cup steak sauce, (e.g. Heinz 57)
1 onion, chopped
1/2 cup diced green bell pepper
Directions
Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.
In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.
Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.
Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.
Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g
ATHENIAN MEATLOAF WITH YOGURT-CUCUMBER SAUCE
Makes 8 servings
Source: TBC
Find this recipe at: http://diabeticgourmet.com/recipes/html/1258.shtml
Ingredients
2 pounds 96% lean Ground Beef
1 cup soft bread crumbs*
3/4 cup finely chopped onion
1/2 cup 2% milk
1 large egg
1 tablespoon plus 1-1/2 teaspoons dried Greek seasoning, divided
1 cup low-fat or regular Greek-style yogurt
1/2 cup diced cucumber
* To make soft breadcrumbs: Tear several slices of fresh bread (French or whole wheat work well) into 1-inch pieces and pulse in a blender or food processor to make coarse crumbs. One slice of bread yields about 1/2 cup soft breadcrumbs.
Directions
Preheat oven to 350F. Combine Ground Beef, bread crumbs, onion, milk, egg, 1 tablespoon Greek seasoning in large bowl, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1-1/4 to 1-1/2 hours, until instant-read thermometer inserted into center registers 160F.
Meanwhile, combine yogurt, cucumber and remaining 1-1/2 teaspoons Greek seasoning in medium bowl. Set aside.
Let stand 10 minutes; cut into slices. Serve with cucumber-yogurt sauce.
Nutritional Information Per Serving: Calories: 187; Protein: 26 g; Fat: 6 g; Sodium: 240 mg; Cholesterol: 95 mg; Saturated Fat: 3 g; Dietary Fiber: .4 g; Carbohydrates: 6 g
EASY HOMEMADE MEATLOAF
Servings: 6
View recipe: http://diabeticgourmet.com/recipes/html/45.shtml
Ingredients
1 egg
2 tablespoons green pepper, chopped fine
2 cups lean ground round (15% fat or less)
1 teaspoon salt
2 slice bread, cubed fine
1/2 teaspoon dry mustard
1/4 cup catsup
1 tablespoon prepared horseradish
1/3 cup onion, chopped fine
Directions
Preheat oven to 400 degrees F.
Mix all ingredients well.
Form into a loaf.
Place in foil-lined 5x9 pan.
Bake until done (15-20 minutes).
Nutritional Information Per Serving: Calories: 258; Protein: 7 g; Fat: 15 g; Carbohydrates: 7.5 g; Exchanges: 1/2 Bread; 3 Lean-Meat; 1-1/2 Fat
SOUTHWEST MEATLOAF
Recipe Yield: Makes 6 to 8 servings
Source: TBC
Recipe and photo appears courtesy of Cattlemen's Beef Promotion Board.
View this online at https://diabeticgourmet.com/diabetic-recipes/southwest-meatloaf.
Ingredients
2 pounds ground beef (95% lean)
1 cup soft bread crumbs
3/4 cup finely chopped onion
1/2 cup finely chopped red bell pepper
1/2 cup frozen corn, thawed
1/2 cup milk
1 egg
1 large clove garlic, minced
2 teaspoons salt
1-1/2 teaspoons chili powder
1 teaspoon ground cumin
1/4 teaspoon pepper
1/2 cup thick and chunky salsa
Directions
Heat oven to 350F. Combine all ingredients in large bowl except salsa, mixing lightly but thoroughly.
Shape beef mixture into 10 x 4-inch loaf on rack in broiler pan. Bake in 350F oven 1 hour,15 minutes to 1 hour, 20 minutes, until internal temperature reaches 160F.
Let stand 10 minutes. Top with salsa; cut into slices.
Nutritional Information Per Serving: Calories: 280; Fat: 9 g; Saturated Fat: 4 g; Fiber: 1.8 g; Sodium: 313 mg; Cholesterol: 120 mg; Protein: 34 g; Carbohydrates: 12 g
MUSHROOM MEATLOAF
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/739.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1-1/2 pounds 95-percent-lean ground beef or ground turkey
2 cups very finely chopped fresh mushrooms
3/4 cup very finely chopped onion
3/4 cup quick-cooking (1-minute) oats
8-ounce can tomato sauce with roasted garlic or Italian herbs
1/4 cup plus 2 tablespoons fat-free egg substitute
1/4 cup very finely chopped fresh parsley, or 1 tablespoon plus 1 teaspoon dried parsley
1/2 teaspoon coarsely ground black pepper
1/2 teaspoon salt
Directions
Place all of the ingredients except for 1/2 cup of the tomato sauce in a large bowl, and mix well.
Coat a 9-by-5-inch meatloaf pan with nonstick cooking spray and press the mixture into the pan to form a loaf.
Bake uncovered at 350 degrees for 35 minutes. Spread the remaining tomato sauce over the meatloaf and bake for 30 additional minutes, or until the meat is no longer pink inside and a meat thermometer reads at least 160 degrees.
Remove the loaf from the oven, and let sit for 10 minutes before slicing and serving.
Nutritional Information Per Serving: Calories: 160; Protein: 20 g; Fat: 4.4 g; Sodium: 399 mg; Cholesterol: 45 mg; Saturated Fat: 1.6 g; Dietary Fiber: 1.7 g; Carbohydrates: 9 g; Exchanges: 1/2 Bread/Starch, 3 Low-Fat Meat, 1 Vegetable
TURKEY MEATLOAF
Recipe Yield: Makes 5 servings
Source: AICR
Recipe and image appear courtesy of American Institute for Cancer Research.
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-meatloaf.
Ingredients
1/2 lb.ground turkey breast
1/2 lb. ground turkey
1/3 cup ketchup
1 cup unseasoned whole-wheat breadcrumbs
3/4 cup finely chopped onion
1 tsp. dried basil
2 tsp. dried oregano
2 garlic cloves, minced
1 large egg
1/2 cup shredded carrots
1/4 cup chopped fresh parsley
1/4 cup green bell pepper, minced
1/4 cup red bell pepper, minced
Salt and freshly ground black pepper, to taste
3 Tbsp. ketchup (optional, to use as a topping)
Directions
Preheat oven to 350 degrees.
Combine all ingredients except 3 tablespoons of ketchup in a large bowl. Transfer mixture to a 9x5-inch non-stick loaf pan. Bake 1 hour, uncovered.
Remove from oven. Spread the 3 tablespoons ketchup on top, if desired. Cover lightly with foil and let meatloaf rest 10 minutes. Cut into slices and serve.
Nutritional Information Per Serving: Calories: 278; Fat: 10 g; Sodium: 420 mg; Protein: 24 g; Carbohydrates: 23 g
Diabetic Exchanges: 1 Bread/Starch, 3 Lean-Meat
PHILLY-STYLE MEATLOAF
This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf
Ingredients
1 1/2 pounds ground beef
1 1/4 teaspoons salt
1 egg
1 dash ground black pepper
1 cup soft bread crumbs
1/2 cup milk
1/3 cup steak sauce, (e.g. Heinz 57)
1 onion, chopped
1/2 cup diced green bell pepper
Directions
Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.
In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.
Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.
Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.
Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g
Tuesday, March 4, 2025
Taco Tuesday
It's time for another Taco Tuesday. Today's diabetic-friendly offerings include Pork & Pineapple Tacos and Turkey Tacos. Enjoy!
SHREDDED CHICKEN TACOS
This is from Eating Well, and begins, "This taco recipe is a great choice for midweek dinners, even if it's not Taco Tuesday! Instead of beef, we use moist, boneless chicken thighs and to make things easier for you, the taco filling is cooked in a slow cooker, so you can prepare it in the morning and come home to a delicious meal."
Prep Time: 15 minutes; Additional Time: 2 hours 45 minutes; Total Time: 3 hours; Servings: 8; Yield: 16 tacos
To view this online, go to https://www.eatingwell.com/recipe/270350/shredded-chicken-tacos/.
Ingredients
1 (14.5 ounce) can fire-roasted diced tomatoes, undrained
1 fresh jalapeño pepper, halved and stemmed (see Tip)
3 cloves garlic, peeled
2 tablespoons chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
2 pounds skinless, boneless chicken thighs
16 (6 inch) corn or flour tortillas, warmed
1 cup Guacamole, chopped fresh cilantro, and/or lime wedges
Directions
Combine undrained tomatoes, jalapeño pepper, garlic, chili powder, and salt in a blender; cover and blend until smooth. Pour the tomato mixture into a 3 1/2- to 4-quart slow cooker. Add chicken thighs; stir to coat.
Cover and cook on Low for 5 to 6 hours or on High for 2 1/2 to 3 hours.
Remove the chicken and place in a bowl. Shred the chicken using two forks. Add enough sauce mixture from the slow cooker to the shredded chicken to moisten. Serve the chicken in tortillas. If desired, top with guacamole, cilantro, and/or lime wedges.
Tips
Equipment: 3 1/2- to 4-quart slow cooker
Tip: Because hot chile peppers, such as jalapeños, contain volatile oils that can burn your skin and eyes, avoid direct contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands well with soap and water.
PORK & PINEAPPLE TACOS
This is from Eating Well. It begins, "Plan ahead so you can use your slow cooker to prepare the pulled pork for these tacos. This recipe is a better-for-you twist on the classic tacos al pastor. Pork loin is a lean cut that's a healthier option than traditional pork shoulder, which has more fat."
Prep Time: 30 minutes; Additional Time: 7 hours; Total Time: 7 hours 30 minutes; Servings: 6; Yield: 12 tacos
To view this online, go to https://www.eatingwell.com/recipe/280196/pork-pineapple-tacos/.
Ingredients
1 tablespoon chili powder
2 teaspoons smoked paprika
1 teaspoon packed light brown sugar
3/4 teaspoon salt, divided
1/2 teaspoon garlic powder
1/2 teaspoon ground pepper
1 (2 pound) pork loin roast, trimmed
1/3 cup apple juice
1/2 cup lime juice
2 cups finely diced fresh pineapple (about 1/2 small pineapple)
1 cup finely diced seeded cucumber
1/4 cup finely diced red onion
2 tablespoons cider vinegar
12 6-inch corn tortillas, warmed
2 cups shredded red cabbage
Directions
Combine chili powder, paprika, brown sugar, 1/2 tsp. salt, garlic powder, and pepper in a small bowl.
Place pork in a 5- to 6-quart slow cooker. Rub the spice mixture all over the pork. Pour apple juice around the pork. Cover and cook on Low until the pork is fork-tender, 6 to 7 hours.
Meanwhile, combine lime juice and the remaining 1/4 tsp. salt in a medium bowl. Add pineapple, cucumber, and onion; toss to combine. Refrigerate until ready to serve.
Skim off visible fat from the juices in the slow cooker. Using two forks, shred the meat. Stir in vinegar.
To assemble tacos: Place a generous 1/4 cup pulled pork on each tortilla and add a drizzle of the cooking liquid. Top with about 2 1/2 Tbsp. shredded cabbage and about 3 Tbsp. of the pineapple salsa.
Tips
Equipment: 5- to 6-qt. slow cooker
To make ahead: Prepare spice rub (Step 1) up to 24 hours ahead. Refrigerate salsa (Step 3) for up to 1 day.
BUFFALO STYLE TACOS
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1341
View recipe with photo: http://diabeticgourmet.com/recipes/html/1341.shtml
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas.
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Ingredients
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
EASY CHICKEN ENCHILADAS
This is from Eating Well. It begins, "These easy Mexican enchiladas are filled with flavorful, shredded slow-cooked shredded chicken. Placed on a bed of fresh lettuce, this delicious recipe is sure to be the hit of any dinner occasion."
Prep Time: 10 minutes; Additional Time: 4 hours; Total Time: 4 hours 10 minutes; Makes 4 servings
To view this online, go to https://www.eatingwell.com/recipe/262838/easy-chicken-enchiladas/.
Ingredients
1 pound skinless, boneless chicken breast halves
1 (10.5 ounce) can reduced-fat, reduced-sodium cream of chicken soup
1/2 cup mild salsa (lower sodium such as Newman's Own)
1 (4 ounce) can diced green chiles
1 teaspoon chili powder
1/2 teaspoon ground cumin
4 cups packaged baby lettuce mix
8 (6 inch) corn tortillas, warmed (see Tip)
1/2 cup shredded Mexican-style four-cheese blend
Directions
Place chicken breasts in a 1-1/2 quart slow cooker. In a small bowl, combine soup, salsa, chiles, chili powder and cumin; pour over chicken. Cover and cook on low heat setting for 4 to 5 hours.
Remove chicken and place in a medium, shallow bowl. Using two forks, shred meat. Add half of the sauce from the slow cooker to the shredded chicken, tossing to coat.
Line a serving platter with the lettuce. Place about 1/3 cup of chicken mixture and about a teaspoon of the shredded cheese down the center of each tortilla and roll up. Arrange enchiladas on the prepared serving platter. Spoon remaining sauce over enchiladas and sprinkle with remaining cheese.
Tips
Tip: To warm tortillas, preheat oven to 350 degrees F. Wrap tortillas tightly in foil. Bake about 10 minutes or until heated through.
TURKEY TACOS
This comes from Diabetes Food Hub, and begins, "Lean ground turkey makes a great base for a delicious taco meal. This recipe has a spicy kick that can be adjusted by adding more or less jalapeño."
Prep Time: 10 minutes; Cook Time: 10 minutes; Servings: 6; Serving Size: 1 taco
To view this online, go to https://www.diabetesfoodhub.org/recipes/turkey-tacos.html.
Ingredients
2 tsp olive oil
1/2 red onion, diced
2 tbsp finely diced jalapeño pepper
16 oz. lean ground turkey
1 clove garlic (minced)
1 tbsp ground cumin
1 tbsp chili powder
1/2 tsp smoked paprika
2 tbsp water
6 6-inch corn tortillas
1 large avocado (diced)
6 tbsp plain nonfat Greek yogurt
6 tbsp no-salt-added pico de gallo
Directions
In a large skillet, heat the olive oil over medium-high heat.
Add the onion and jalapeño to the skillet and cook for 2 minutes. Add the turkey and cook until the meat is browned and the vegetables are cooked through, about 5 to 7 minutes. Add the garlic and cumin and cook for 30 seconds.
Lower the heat and add the chili powder, paprika, and water, and mix thoroughly.
Fill each tortilla with 1/2 cup of the turkey mixture, plus about 2 Tbsp diced avocado, 1 Tbsp yogurt, and 1 Tbsp pico de gall.
Nutrition per serving (1 taco): Calories: 260; Total Fat: 12 g; Sat. Fat: 2.5 g; Trans Fat: 0 g; Cholesterol: 60 mg; Sodium: 80 mg; Total Carbohydrate: 19 g; Dietary Fiber: 4 g; Total Sugars: 2 g; Protein: 19 g; Potassium: 460 mg; Phosphorus: 280 mg
Exchanges: 1 starch, 1 Nonstarchy vegetable, 2 lean protein, 1 Fat
SHREDDED CHICKEN TACOS
This is from Eating Well, and begins, "This taco recipe is a great choice for midweek dinners, even if it's not Taco Tuesday! Instead of beef, we use moist, boneless chicken thighs and to make things easier for you, the taco filling is cooked in a slow cooker, so you can prepare it in the morning and come home to a delicious meal."
Prep Time: 15 minutes; Additional Time: 2 hours 45 minutes; Total Time: 3 hours; Servings: 8; Yield: 16 tacos
To view this online, go to https://www.eatingwell.com/recipe/270350/shredded-chicken-tacos/.
Ingredients
1 (14.5 ounce) can fire-roasted diced tomatoes, undrained
1 fresh jalapeño pepper, halved and stemmed (see Tip)
3 cloves garlic, peeled
2 tablespoons chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
2 pounds skinless, boneless chicken thighs
16 (6 inch) corn or flour tortillas, warmed
1 cup Guacamole, chopped fresh cilantro, and/or lime wedges
Directions
Combine undrained tomatoes, jalapeño pepper, garlic, chili powder, and salt in a blender; cover and blend until smooth. Pour the tomato mixture into a 3 1/2- to 4-quart slow cooker. Add chicken thighs; stir to coat.
Cover and cook on Low for 5 to 6 hours or on High for 2 1/2 to 3 hours.
Remove the chicken and place in a bowl. Shred the chicken using two forks. Add enough sauce mixture from the slow cooker to the shredded chicken to moisten. Serve the chicken in tortillas. If desired, top with guacamole, cilantro, and/or lime wedges.
Tips
Equipment: 3 1/2- to 4-quart slow cooker
Tip: Because hot chile peppers, such as jalapeños, contain volatile oils that can burn your skin and eyes, avoid direct contact with chiles as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the chile peppers, wash your hands well with soap and water.
PORK & PINEAPPLE TACOS
This is from Eating Well. It begins, "Plan ahead so you can use your slow cooker to prepare the pulled pork for these tacos. This recipe is a better-for-you twist on the classic tacos al pastor. Pork loin is a lean cut that's a healthier option than traditional pork shoulder, which has more fat."
Prep Time: 30 minutes; Additional Time: 7 hours; Total Time: 7 hours 30 minutes; Servings: 6; Yield: 12 tacos
To view this online, go to https://www.eatingwell.com/recipe/280196/pork-pineapple-tacos/.
Ingredients
1 tablespoon chili powder
2 teaspoons smoked paprika
1 teaspoon packed light brown sugar
3/4 teaspoon salt, divided
1/2 teaspoon garlic powder
1/2 teaspoon ground pepper
1 (2 pound) pork loin roast, trimmed
1/3 cup apple juice
1/2 cup lime juice
2 cups finely diced fresh pineapple (about 1/2 small pineapple)
1 cup finely diced seeded cucumber
1/4 cup finely diced red onion
2 tablespoons cider vinegar
12 6-inch corn tortillas, warmed
2 cups shredded red cabbage
Directions
Combine chili powder, paprika, brown sugar, 1/2 tsp. salt, garlic powder, and pepper in a small bowl.
Place pork in a 5- to 6-quart slow cooker. Rub the spice mixture all over the pork. Pour apple juice around the pork. Cover and cook on Low until the pork is fork-tender, 6 to 7 hours.
Meanwhile, combine lime juice and the remaining 1/4 tsp. salt in a medium bowl. Add pineapple, cucumber, and onion; toss to combine. Refrigerate until ready to serve.
Skim off visible fat from the juices in the slow cooker. Using two forks, shred the meat. Stir in vinegar.
To assemble tacos: Place a generous 1/4 cup pulled pork on each tortilla and add a drizzle of the cooking liquid. Top with about 2 1/2 Tbsp. shredded cabbage and about 3 Tbsp. of the pineapple salsa.
Tips
Equipment: 5- to 6-qt. slow cooker
To make ahead: Prepare spice rub (Step 1) up to 24 hours ahead. Refrigerate salsa (Step 3) for up to 1 day.
BUFFALO STYLE TACOS
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1341
View recipe with photo: http://diabeticgourmet.com/recipes/html/1341.shtml
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g
BAKED BEEF EMPANADAS
Recipe Yield: Yield: Makes 20 servings.
Source: Lauras Lean Beef
View this online at https://diabeticgourmet.com/diabetic-recipes/baked-beef-empanadas.
Ingredients
1/2 pound Laura's 92% Lean Ground Beef or 96% Lean Ground Round
1/4 cup finely chopped onion
1/4 teaspoon Cajun seasoning
1/4 teaspoon kosher salt
1/4 teaspoon ground black pepper
1/4 cup canned low-salt yellow corn, drained
1/3 cup salsa
1 tablespoon tomato paste
20 wonton wrappers
Cooking spray
Salsa, low-fat sour cream (optional)
Ingredients
Preheat oven to 400F.
Cook ground beef, onion and next 3 ingredients in a large nonstick skillet 5 minutes or until beef is browned; drain. Add corn and next 2 ingredients and cook until heated through. Remove and let cool.
Working with one wonton wrapper at a time, spoon 1 tablespoon beef mixture into center of each wrapper. Bring 2 opposite corners together and pinch the points to seal, forming a triangle. Place wrappers on a wire rack and repeat procedure with remaining wrappers and beef mixture.
Place empanadas on lightly greased baking sheets and coat lightly with cooking spray. Bake 4 to 6 minutes on each side, turning once or until golden. Serve with salsa and sour cream, if desired.
Nutritional Information Per Serving: Calories: 85; Fat: 1.5 g; Saturated Fat: .68 g; Fiber: .62 g; Sodium: 157 mg; Cholesterol: 10 mg; Protein: 5 g; Carbohydrates: 9 g
EASY CHICKEN ENCHILADAS
This is from Eating Well. It begins, "These easy Mexican enchiladas are filled with flavorful, shredded slow-cooked shredded chicken. Placed on a bed of fresh lettuce, this delicious recipe is sure to be the hit of any dinner occasion."
Prep Time: 10 minutes; Additional Time: 4 hours; Total Time: 4 hours 10 minutes; Makes 4 servings
To view this online, go to https://www.eatingwell.com/recipe/262838/easy-chicken-enchiladas/.
Ingredients
1 pound skinless, boneless chicken breast halves
1 (10.5 ounce) can reduced-fat, reduced-sodium cream of chicken soup
1/2 cup mild salsa (lower sodium such as Newman's Own)
1 (4 ounce) can diced green chiles
1 teaspoon chili powder
1/2 teaspoon ground cumin
4 cups packaged baby lettuce mix
8 (6 inch) corn tortillas, warmed (see Tip)
1/2 cup shredded Mexican-style four-cheese blend
Directions
Place chicken breasts in a 1-1/2 quart slow cooker. In a small bowl, combine soup, salsa, chiles, chili powder and cumin; pour over chicken. Cover and cook on low heat setting for 4 to 5 hours.
Remove chicken and place in a medium, shallow bowl. Using two forks, shred meat. Add half of the sauce from the slow cooker to the shredded chicken, tossing to coat.
Line a serving platter with the lettuce. Place about 1/3 cup of chicken mixture and about a teaspoon of the shredded cheese down the center of each tortilla and roll up. Arrange enchiladas on the prepared serving platter. Spoon remaining sauce over enchiladas and sprinkle with remaining cheese.
Tips
Tip: To warm tortillas, preheat oven to 350 degrees F. Wrap tortillas tightly in foil. Bake about 10 minutes or until heated through.
TURKEY TACOS
This comes from Diabetes Food Hub, and begins, "Lean ground turkey makes a great base for a delicious taco meal. This recipe has a spicy kick that can be adjusted by adding more or less jalapeño."
Prep Time: 10 minutes; Cook Time: 10 minutes; Servings: 6; Serving Size: 1 taco
To view this online, go to https://www.diabetesfoodhub.org/recipes/turkey-tacos.html.
Ingredients
2 tsp olive oil
1/2 red onion, diced
2 tbsp finely diced jalapeño pepper
16 oz. lean ground turkey
1 clove garlic (minced)
1 tbsp ground cumin
1 tbsp chili powder
1/2 tsp smoked paprika
2 tbsp water
6 6-inch corn tortillas
1 large avocado (diced)
6 tbsp plain nonfat Greek yogurt
6 tbsp no-salt-added pico de gallo
Directions
In a large skillet, heat the olive oil over medium-high heat.
Add the onion and jalapeño to the skillet and cook for 2 minutes. Add the turkey and cook until the meat is browned and the vegetables are cooked through, about 5 to 7 minutes. Add the garlic and cumin and cook for 30 seconds.
Lower the heat and add the chili powder, paprika, and water, and mix thoroughly.
Fill each tortilla with 1/2 cup of the turkey mixture, plus about 2 Tbsp diced avocado, 1 Tbsp yogurt, and 1 Tbsp pico de gall.
Nutrition per serving (1 taco): Calories: 260; Total Fat: 12 g; Sat. Fat: 2.5 g; Trans Fat: 0 g; Cholesterol: 60 mg; Sodium: 80 mg; Total Carbohydrate: 19 g; Dietary Fiber: 4 g; Total Sugars: 2 g; Protein: 19 g; Potassium: 460 mg; Phosphorus: 280 mg
Exchanges: 1 starch, 1 Nonstarchy vegetable, 2 lean protein, 1 Fat
Monday, March 3, 2025
Meatless Monday
I realize I've been AWOL here for a while. Hopefully, things will pick up.
In the meantime, it's time for Meatless Monday. Today's offerings include Spring Vegetable Pilaf and Simple Veggie Skewers. Enjoy!
BLUEBERRY CRUMB CAKE
Recipe Yield: Yield: 9 to 12 Servings
Source: 1,001 Delicious Desserts For People with Diabetes
Book Title: 1,001 Delicious Desserts For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-crumb-cake.
Ingredients
4 tablespoons margarine
1 egg
5-1/2 teaspoons "Equal for Recipes" or 18 packets Equal sweetener
1 cup all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/2 cup reduced-fat buttermilk
1/2 teaspoon vanilla
Blueberry Crumb Topping (recipe follows)
Blueberry Crumb Topping Ingredients
1/3 cup all-purpose flour
3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener
1 teaspoon ground cinnamon
1/2 teaspoon maple extract
4 tablespoons cold margarine, cut into pieces
1 cup fresh, or frozen, blueberries
Directions
Beat margarine, egg, and Equal for Recipes in medium bowl until smooth. Mix in combine flour, baking powder, baking soda, salt, and cinnamon alternately with combined buttermilk and vanilla, beginning and ending with dry ingredients.
Pour batter into greased and floured 8-inch square cake pan; sprinkle Blueberry Crumb Topping evenly over batter.
Bake at 350 degrees F. until toothpick inserted in cakes comes out clean, 35 to 40 minutes. Serve warm.
Blueberry Crumb Topping Directions: Combine flour, Equal for Recipes, and cinnamon in small bowl; sprinkle with maple extract. Cut in margarine until mixture resembles coarse crumbs. Add blueberries and toss.
Nutritional Information Per Serving: Calories: 196; Fat: 11 g; Sodium: 358 mg; Cholesterol: 24 mg; Protein: 6 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 2-1/2 Fat
VEGETABLE AND BEAN SOUP
Yield: 6 servings
Online: http://diabeticgourmet.com/recipes/html/900.shtml
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans vegetable broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
3 tablespoon olive oil
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on LOW for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g
Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
SIMPLE VEGGIE SKEWERS
Recipe Yield: Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
RAISIN OATMEAL COOKIES
This is from the infamous long-since-forgotten emailing list, though it looks like it was from a diabetic list.
Yield: 2-1/2 dozen cookies (1 per serving)
Ingredients
6 tablespoons margarine, softened
1/4 cup fat-free sour cream
1 egg
1 teaspoon vanilla
1 cup packed light brown sugar
1-1/2 cups quick-cooking oats
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 cup raisins for baking
Directions
Mix margarine, sour cream, egg, and vanilla in large bowl; mix in brown sugar. Mix in combined oats, flour, baking soda, baking powder, and cinnamon. Mix in raisins.
Drop dough onto greased cookie sheets, using 2 tablespoons for each cookie. Bake at 350 degrees F. until browned, 12 to 15 minutes. Cool on wire racks.
Nutritional Information Per Serving (1 cookie): Calories: 90, Fat: 2.7 g, Cholesterol: 7.1 mg, Sodium: 57 mg, Protein: 1.5 g, Carbohydrate: 15.3 g
Diabetic Exchanges: 1 Bread/Starch, 1/2 Fat
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
In the meantime, it's time for Meatless Monday. Today's offerings include Spring Vegetable Pilaf and Simple Veggie Skewers. Enjoy!
BLUEBERRY CRUMB CAKE
Recipe Yield: Yield: 9 to 12 Servings
Source: 1,001 Delicious Desserts For People with Diabetes
Book Title: 1,001 Delicious Desserts For People with Diabetes
View this online at https://diabeticgourmet.com/diabetic-recipes/blueberry-crumb-cake.
Ingredients
4 tablespoons margarine
1 egg
5-1/2 teaspoons "Equal for Recipes" or 18 packets Equal sweetener
1 cup all-purpose flour
1-1/2 teaspoons baking powder
1/2 teaspoon baking soda
1/4 teaspoon salt
1 teaspoon ground cinnamon
1/2 cup reduced-fat buttermilk
1/2 teaspoon vanilla
Blueberry Crumb Topping (recipe follows)
Blueberry Crumb Topping Ingredients
1/3 cup all-purpose flour
3-1/2 teaspoons Equal for Recipes or 12 packets Equal sweetener
1 teaspoon ground cinnamon
1/2 teaspoon maple extract
4 tablespoons cold margarine, cut into pieces
1 cup fresh, or frozen, blueberries
Directions
Beat margarine, egg, and Equal for Recipes in medium bowl until smooth. Mix in combine flour, baking powder, baking soda, salt, and cinnamon alternately with combined buttermilk and vanilla, beginning and ending with dry ingredients.
Pour batter into greased and floured 8-inch square cake pan; sprinkle Blueberry Crumb Topping evenly over batter.
Bake at 350 degrees F. until toothpick inserted in cakes comes out clean, 35 to 40 minutes. Serve warm.
Blueberry Crumb Topping Directions: Combine flour, Equal for Recipes, and cinnamon in small bowl; sprinkle with maple extract. Cut in margarine until mixture resembles coarse crumbs. Add blueberries and toss.
Nutritional Information Per Serving: Calories: 196; Fat: 11 g; Sodium: 358 mg; Cholesterol: 24 mg; Protein: 6 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Bread/Starch, 2-1/2 Fat
VEGETABLE AND BEAN SOUP
Yield: 6 servings
Online: http://diabeticgourmet.com/recipes/html/900.shtml
Source: The Everyday Low-Carb Slow Cooker Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml
Ingredients
1 (14.5 ounce) can diced tomatoes
2 (14.5) cans vegetable broth
1 cube vegetable bouillon
1 medium onion, finely chopped
1 (15.5 ounce) can kidney beans, drained
1 red bell pepper, finely chopped
2 carrots, finely chopped
2 celery stalks, finely chopped
2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped
1 (7 ounce) can sliced mushrooms, drained
1 tablespoon minced garlic
3 tablespoon olive oil
1/4 teaspoon kosher salt
1 teaspoon black pepper
1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)
Directions
Combine all ingredients in the slow cooker crock and mix well.
Cover and cook on LOW for 8 hours.
Stir well before serving.
If desired, stir in Tabasco sauce before serving.
Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g ; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g
Diabetic Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable
NOODLE KUGEL
Yield: 12 Servings
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Print Version: http://diabeticgourmet.com/recipes/html/684.shtml
Ingredients
8 ounces uncooked broad egg noodles
3 large eggs, beaten, or 3/4 cup egg substitute
3/4 cup low-fat small-curd cottage cheese
1 tablespoon brown sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1 large tart apple, peeled, cored, and diced in 1/4-inch pieces
1/4 cup raisins, soaked in hot water for 10 minutes and drained
1/4 cup margarine, melted
Directions
Cook the noodles according to the package directions, omitting salt; drain well. There should be 4 cups of cooked noodles.
Preheat the oven to 350 degrees F. Prepare an 8-inch-square pan with non-stick pan spray.
Combine the eggs, cottage cheese, brown sugar, cinnamon, and vanilla in a large bowl. Stir in the noodles, apple, and raisins. Pour into the prepared dish.
Drizzle the margarine evenly over the top of the casserole. Bake, uncovered, for 45 to 55 minutes, or until lightly browned. Cut the kugel into 12 equal pieces (about 2 x 2 inches). Serve hot or chilled.
Nutritional Information Per Serving (one 2 x 2-1/2-inch square): Calories: 156, Fat: 6 g, Cholesterol: 71 mg, Sodium: 122 mg, Carbohydrate: 20 g, Dietary Fiber: 1 g, Sugars: 6 g, Protein: 6 g; Diabetic Exchanges: 1-1/2 Starch, 1 Fat
SIMPLE VEGGIE SKEWERS
Recipe Yield: Yield: 12 appetizers
Source: The Complete Diabetes Prevention Plan
View this online at https://diabeticgourmet.com/diabetic-recipes/simple-veggie-skewers.
Ingredients
1 medium-small zucchini squash
12 cubes (3/4-inches each) reduced-fat white cheddar, provolone, or Swiss cheese (about 3 ounces)
12 small whole fresh mushrooms
12 pitted jumbo black olives
12 cherry or grape tomatoes
12 wooden skewers (6-inches each)
1/2 cup light ranch salad dressing (optional)
Directions
Trim the ends off the zucchini, quarter it lengthwise, and cut into 3/4-inch pieces.
Thread 1 of the zucchini pieces, 1 cube of cheese, 1 mushroom, 1 olive, 1 tomato, and another zucchini piece onto each skewer.
Serve immediately (accompanied by the dressing if desired) or cover and chill for several hours before serving.
Nutritional Information Per Serving: Calories: 58; Fat: 2.8 g; Fiber: 1 g; Sodium: 138 mg; Cholesterol: 7 mg; Protein: 5 g; Carbohydrates: 2 g
Diabetic Exchanges: 1/2 Vegetable, 1/2 Medium-Fat Meat
RAISIN OATMEAL COOKIES
This is from the infamous long-since-forgotten emailing list, though it looks like it was from a diabetic list.
Yield: 2-1/2 dozen cookies (1 per serving)
Ingredients
6 tablespoons margarine, softened
1/4 cup fat-free sour cream
1 egg
1 teaspoon vanilla
1 cup packed light brown sugar
1-1/2 cups quick-cooking oats
1 cup all-purpose flour
1/2 teaspoon baking soda
1/4 teaspoon baking powder
1 teaspoon ground cinnamon
1/2 cup raisins for baking
Directions
Mix margarine, sour cream, egg, and vanilla in large bowl; mix in brown sugar. Mix in combined oats, flour, baking soda, baking powder, and cinnamon. Mix in raisins.
Drop dough onto greased cookie sheets, using 2 tablespoons for each cookie. Bake at 350 degrees F. until browned, 12 to 15 minutes. Cool on wire racks.
Nutritional Information Per Serving (1 cookie): Calories: 90, Fat: 2.7 g, Cholesterol: 7.1 mg, Sodium: 57 mg, Protein: 1.5 g, Carbohydrate: 15.3 g
Diabetic Exchanges: 1 Bread/Starch, 1/2 Fat
SPRING VEGETABLE PILAF
Recipe Yield: Yield: 7 servings
Source: Secrets of Good-Carb Low-Carb Living
Book Title: Secrets of Good-Carb Low-Carb Living
View this online at https://diabeticgourmet.com/diabetic-recipes/spring-vegetable-pilaf.
Ingredients
1 tablespoon extra-virgin olive oil
1/2 cup chopped yellow onion
1 teaspoon dried savory or fines herbes
1 cup 3/4-inch pieces fresh asparagus spears (use thin spears for best results)
1/2 cup diced red bell pepper
1/2 cup frozen green peas, thawed
1 teaspoon fresh or jarred minced garlic
3 cups cooked brown rice (or 1-1/2 cups brown rice plus 1-1/2 cups wild rice)
Scant 1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Coat a large nonstick skillet with the olive oil and preheat over medium heat. Add the onion and savory or fines herbes, cover, and cook for a couple of minutes or until the onions start to soften.
Add the asparagus and bell pepper and cook for another minute or two, or until the vegetables are crisp-tender.
Add the peas and garlic, and cook for another few seconds or until the garlic begins to turn color and smell fragrant.
Add the rice, salt, and pepper to the skillet and toss over medium heat for a minute or two to heat through. Serve hot.
Nutritional Information Per Serving: Calories: 129; Fat: 2.8 g; Saturated Fat: 0.4 g; Fiber: 2.8 g; Sodium: 149 mg; Protein: 3.6 g; Carbohydrates: 23 g
Diabetic Exchanges: 1-1/2 Bread/Starch, 1/2 Fat, 1/2 Vegetable
Friday, November 15, 2024
Friday Recipes
It's finally Friday. Here are six yummy diabetic recipes to help you through the weekend, including Grill Pan Chicken With Fiery Mango-Ginger Salsa and Pumpkin Pancakes with Hot Cider Syrup. Enjoy!
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli.
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
TABBOULEH FRUIT SALAD
Yield: 6 servings
Source: "The Complete Diabetes Prevention Plan"
Found in Info: “The Complete Diabetes Prevention Plan: A Guide to Understanding the Emerging Epidemic of Prediabetes and Halting Its Progression to Diabetes”
Ingredients
2-1/2 cups prepared bulgur wheat
3/4 cup seedless red grapes
1/2 cup chopped dried apricots
1/2 cup sliced scallions
1/4 cup plus 2 tablespoons sliced almonds or pine nuts
1/4 cup finely chopped fresh parsley
2 tablespoons finely chopped fresh mint
Dressing Ingredients:
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Combine the bulgur wheat, grapes, apricots, scallions, almonds or pine nuts, parsley, and mint and toss to mix well. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the salad and toss to mix well. Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving (per 3/4 cup serving): Calories: 186, Carbohydrate: 27 g, Cholesterol: 0 mg, Fat: 8.2 g, Saturated Fat: 0.9 g, Fiber: 5.7 g, Protein: 4.6 g, Sodium: 204 mg, Calcium: 42 mg
Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat
PUMPKIN PANCAKES WITH HOT CIDER SYRUP
This is from a long-since-forgotten emailing list, though it's apparently a diabetic emailing list that I was on for a while.
Ingredients
2 cups flour
2 tablespoons granulated sugar
4 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon ground coriander
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 1/2 cups milk
1 cup canned pumpkin, mashed
4 egg yolks
4 ounces melted butter
1 tablespoon vanilla extract
4 egg whites, stiffly beaten
Directions
In a large bowl, sift together flour, sugar, baking powder, salt, coriander, cinnamon and nutmeg.
In a separate bowl, combine milk, pumpkin, egg yolks, butter and vanilla extract. Pour combined liquid ingredients into dry ingredients and stir until just blended. Carefully fold in egg whites. Cook pancakes on a light oiled griddle.
Hot Cider Syrup
Ingredients
1 1/2 cups apple cider
1 cup brown sugar, firmly packed
1 cup corn syrup
2 ounces butter
2 tablespoons lemon juice
1/8 teaspoon cinnamon
1/8 teaspoon nutmeg
Grated rind from 1 lemon
2 apples, peeled, cored and thinly sliced
Directions
In a small saucepan, combine apple cider, brown sugar, corn syrup, butter, lemon juice, cinnamon, nutmeg and lemon rind. Bring to a boil. Reduce heat and simmer uncovered for 15 minutes. Add apples. Heat for several minutes more. Serve over pancakes.
Diabetic Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 5 1/2 Fat; 4 1/2 Other Carbohydrates
Per serving: 786 Calories (kcal); 29g Total Fat; (32% calories from fat); 11g Protein; 124g Carbohydrate; 212mg Cholesterol; 977mg Sodium
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
This recipe begins, "This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!"
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
CHORIZIO PORK TACOS WITH CREAMY SLAW
This is from Old El Paso, and begin, "Shake up taco night with this easy-to-make taco that delivers big on flavor. Cooked ground pork is seasoned with chorizo taco seasoning mix, and then layered with a quick and easy creamy cabbage slaw, topped with shredded cheese, radishes and green onions."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/chorizo-pork-tacos-with-creamy-slaw.
Ingredients
3 tablespoons mayonnaise
2 teaspoons lime juice
1/8 teaspoon salt
2 cups shredded green cabbage
1/4 cup sliced green onions
1 lb ground pork
2/3 cup water
1 package (0.85 oz) Old El Paso™ Chorizo Taco Seasoning Mix
1 1/4 cups Old El Paso™ Shredded Mexican Style 4 Cheese Blend (5 oz)
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1/4 cup thinly sliced radishes
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
In medium bowl, stir mayonnaise, lime juice and salt until blended. Add cabbage and 2 tablespoons of the green onions; toss to coat. Cover and refrigerate until needed.
In 10-inch nonstick skillet, cook pork over medium-high heat 7 to 8 minutes, stirring frequently, until no longer pink; do not drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warm pork mixture and cheese among heated taco shells. Top with slaw, radish, remaining 2 tablespoons green onions and the cilantro. Serve with lime wedges.
Expert Tips
To save time, purchase shredded cabbage.
Try shredded Monterey Jack cheese instead of Mexican Style 4 Cheese Blend for a new flavor twist.
Nutrition: 10 servings (1 taco each); 1 Taco Calories 260 (Calories from Fat 160); Total Fat 18g (Saturated Fat 7g, Trans Fat 0g); Cholesterol 45mg; Sodium 410mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g; % Daily Value: Vitamin A 2%; Vitamin C 6%; Calcium 10%; Iron 6%; Exchanges: 1 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat
Carbohydrate Choice: 1
TURKEY BURGERS
Recipe Yield: 4 Servings
Source: Light and Easy Diabetes Cuisine
Book Title: Light and Easy Diabetes Cuisine
View this online at https://diabeticgourmet.com/diabetic-recipes/turkey-burgers.
Ingredients
1 egg white
1 thin slice whole-wheat bread
1 small onion, grated
1 pound ground turkey
2 teaspoons ground coriander
Salt to taste
1 teaspoon pepper
1/4 teaspoon ground nutmeg
2 teaspoons virgin olive oil
Directions
In a large bowl, lightly beat egg white.
Tear bread into small pieces; soak in egg white 1 minute. Add remaining ingredients, except oil and thoroughly mix. Shape into four patties.
In a large non-stick skillet, heat oil. Cook patties over medium heat about 10 minutes on each side until cooked through.
Nutritional Information Per Serving: Calories: 208; Fat: 14 g; Sodium: 195 mg; Cholesterol: 48 mg; Protein: 17 g; Carbohydrates: 5 g
Diabetic Exchanges: 3 Meat
STUFFED TOMATOES WITH SMOKED CHICKEN AND TABOULI
Recipe Yield: Yield: 4 servings Serving Size: 1 tomato, 6 ounces tabouli mixture
Source: Express Lane Diabetic Cooking
Book Title: Express Lane Diabetic Cooking
View this online at https://diabeticgourmet.com/diabetic-recipes/stuffed-tomatoes-with-smoked-chicken-and-tabouli.
Ingredients
1 cup deli tabouli (bulgur)
1 cup diced, seeded cucumber
1 cup diced smoked chicken breast
4 medium ripe, firm tomatoes
2 teaspoons olive oil
4 tablespoons deli hummus
Directions
Add the cucumber and chicken to the prepared tabouli mixture and refrigerate for at least 1 hour.
Take each tomato and cut off the top (set aside). Scoop out the pulp and discard. Fill the cavity with the tabouli mixture. Drizzle 1/2 teaspoon olive oil over each tomato and put 1 tablespoon hummus on top of that. Cover the filled tomato with the tomato top and refrigerate for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 158; Fat: 5 g; Sodium: 572 mg; Cholesterol: 16 mg; Protein: 10 g; Carbohydrates: 18 g
Diabetic Exchanges: 1 Starch, 1 Vegetable, 1 Very Lean Meat, 1/2 Monounsaturated Fat
TABBOULEH FRUIT SALAD
Yield: 6 servings
Source: "The Complete Diabetes Prevention Plan"
Found in Info: “The Complete Diabetes Prevention Plan: A Guide to Understanding the Emerging Epidemic of Prediabetes and Halting Its Progression to Diabetes”
Ingredients
2-1/2 cups prepared bulgur wheat
3/4 cup seedless red grapes
1/2 cup chopped dried apricots
1/2 cup sliced scallions
1/4 cup plus 2 tablespoons sliced almonds or pine nuts
1/4 cup finely chopped fresh parsley
2 tablespoons finely chopped fresh mint
Dressing Ingredients:
2 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1/2 teaspoon salt
1/8 teaspoon ground black pepper
Directions
Combine the bulgur wheat, grapes, apricots, scallions, almonds or pine nuts, parsley, and mint and toss to mix well. Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the salad and toss to mix well. Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving (per 3/4 cup serving): Calories: 186, Carbohydrate: 27 g, Cholesterol: 0 mg, Fat: 8.2 g, Saturated Fat: 0.9 g, Fiber: 5.7 g, Protein: 4.6 g, Sodium: 204 mg, Calcium: 42 mg
Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat
PUMPKIN PANCAKES WITH HOT CIDER SYRUP
This is from a long-since-forgotten emailing list, though it's apparently a diabetic emailing list that I was on for a while.
Ingredients
2 cups flour
2 tablespoons granulated sugar
4 teaspoons baking powder
3/4 teaspoon salt
1/2 teaspoon ground coriander
1 teaspoon cinnamon
1/2 teaspoon nutmeg
1 1/2 cups milk
1 cup canned pumpkin, mashed
4 egg yolks
4 ounces melted butter
1 tablespoon vanilla extract
4 egg whites, stiffly beaten
Directions
In a large bowl, sift together flour, sugar, baking powder, salt, coriander, cinnamon and nutmeg.
In a separate bowl, combine milk, pumpkin, egg yolks, butter and vanilla extract. Pour combined liquid ingredients into dry ingredients and stir until just blended. Carefully fold in egg whites. Cook pancakes on a light oiled griddle.
Hot Cider Syrup
Ingredients
1 1/2 cups apple cider
1 cup brown sugar, firmly packed
1 cup corn syrup
2 ounces butter
2 tablespoons lemon juice
1/8 teaspoon cinnamon
1/8 teaspoon nutmeg
Grated rind from 1 lemon
2 apples, peeled, cored and thinly sliced
Directions
In a small saucepan, combine apple cider, brown sugar, corn syrup, butter, lemon juice, cinnamon, nutmeg and lemon rind. Bring to a boil. Reduce heat and simmer uncovered for 15 minutes. Add apples. Heat for several minutes more. Serve over pancakes.
Diabetic Exchanges: 2 Grain (Starch); 1/2 Lean Meat; 1/2 Vegetable; 1 Fruit; 5 1/2 Fat; 4 1/2 Other Carbohydrates
Per serving: 786 Calories (kcal); 29g Total Fat; (32% calories from fat); 11g Protein; 124g Carbohydrate; 212mg Cholesterol; 977mg Sodium
GRILL PAN CHICKEN WITH FIERY MANGO-GINGER SALSA
This recipe begins, "This dish offers a medley for flavours. Using salsa in place of more salt lowers the sodium content and boosts taste!"
Recipe Yield: Yield: 4 servings; Serving size: 1 chicken breast and 1/4 cup salsa
Source: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
Book Title: The Heart-Smart Diabetes Kitchen: Fresh, Fast and Flavorful Recipes Made with Canola Oil
View this online at https://diabeticgourmet.com/diabetic-recipes/grill-pan-chicken-with-fiery-mango-ginger-salsa.
Ingredients
1 tablespoon canola oil
1 teaspoon curry powder
1 teaspoon sugar
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
4 boneless, skinless chicken breast halves (4 ounces each), rinsed, patted dry and flattened to 1/2-inch thickness
Canola oil cooking spray
1 lemon, cut into quarters
Salsa
1 cup finely chopped mango
2 to 3 tablespoons chopped fresh mint leaves
1 teaspoon grated fresh ginger
2 tablespoons finely chopped red onion
1/2 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon canola oil
Directions
Combine 1 tablespoon canola oil, curry powder, sugar, pepper and salt. Brush over chicken and let marinate for 15 minutes.
Meanwhile, stir together salsa ingredients in a small bowl.
Coat a grill pan with canola oil cooking spray and place over medium-high heat until hot. Add chicken, discarding any marinade. Cook chicken 4 minutes on each side or until no longer pink inside and juices run clear. Transfer to a serving platter. Squeeze lemon juice over chicken; serve with salsa.
Nutritional Information Per Serving: Calories: 205; Fat: 7 g; Sodium: 175 mg; Cholesterol: 65 mg; Protein: 25 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 fruit, 3 lean meat, 1/2 fat
CHORIZIO PORK TACOS WITH CREAMY SLAW
This is from Old El Paso, and begin, "Shake up taco night with this easy-to-make taco that delivers big on flavor. Cooked ground pork is seasoned with chorizo taco seasoning mix, and then layered with a quick and easy creamy cabbage slaw, topped with shredded cheese, radishes and green onions."
Prep Time: 30 minutes; Total Time: 30 minutes; Makes 10 servings
To view this online, go to https://www.oldelpaso.com/recipes/chorizo-pork-tacos-with-creamy-slaw.
Ingredients
3 tablespoons mayonnaise
2 teaspoons lime juice
1/8 teaspoon salt
2 cups shredded green cabbage
1/4 cup sliced green onions
1 lb ground pork
2/3 cup water
1 package (0.85 oz) Old El Paso™ Chorizo Taco Seasoning Mix
1 1/4 cups Old El Paso™ Shredded Mexican Style 4 Cheese Blend (5 oz)
1 package (10 count) Old El Paso™ Stand ‘N Stuff™ Taco Shells, heated as directed on package
1/4 cup thinly sliced radishes
2 tablespoons chopped fresh cilantro leaves
Lime wedges, if desired
Preparation
In medium bowl, stir mayonnaise, lime juice and salt until blended. Add cabbage and 2 tablespoons of the green onions; toss to coat. Cover and refrigerate until needed.
In 10-inch nonstick skillet, cook pork over medium-high heat 7 to 8 minutes, stirring frequently, until no longer pink; do not drain. Stir in water and taco seasoning mix; heat to boiling. Reduce heat; simmer uncovered 3 to 4 minutes, stirring frequently, until thickened.
Divide warm pork mixture and cheese among heated taco shells. Top with slaw, radish, remaining 2 tablespoons green onions and the cilantro. Serve with lime wedges.
Expert Tips
To save time, purchase shredded cabbage.
Try shredded Monterey Jack cheese instead of Mexican Style 4 Cheese Blend for a new flavor twist.
Nutrition: 10 servings (1 taco each); 1 Taco Calories 260 (Calories from Fat 160); Total Fat 18g (Saturated Fat 7g, Trans Fat 0g); Cholesterol 45mg; Sodium 410mg; Total Carbohydrate 12g (Dietary Fiber 1g, Sugars 1g); Protein 13g; % Daily Value: Vitamin A 2%; Vitamin C 6%; Calcium 10%; Iron 6%; Exchanges: 1 Starch, 1 Lean Meat, 1/2 High-Fat Meat, 2 Fat
Carbohydrate Choice: 1
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