Today's yummy offerings are healthy meals from several different emailing lists that I currently receive: Diabetic Gourmet, My Daily Moment, and Macrina Bakery.
TURKEY, SPINACH AND APPLE WRAP
Makes two wraps, or 2 servings
View Online: http://diabeticgourmet.com/recipes/html/438.shtml
Ingredients
1 Tbsp. reduced-fat mayonnaise
2 tsp. honey mustard
2 whole-wheat lavash wraps or flour tortillas
2 cups (washed and dried) baby spinach leaves, loosely
packed, or two large leave sof a soft leafy green lettuce
4 thin slices turkey breast (4 ounces)
1/4 Granny Smith apple, sliced paper-thin
Directions
Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture.
Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey.
Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side. Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving.
When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.
Nutritional Information Per Serving
Calories: 234 ; Protein: 20 g ; Fat: 7 g ; Sodium: 294 mg; Carbohydrates: 27 g
Exchanges: 1 Bread/Starch, 2 Vegetable, 1 Fruit, 1-1/2 Fat
CRANBERRY ORANGE CHEESECAKE
view online at http://diabeticgourmet.com/recipes/html/982.shtml
Chopped fresh cranberries, grated orange peel and the tang of gingersnaps make this a festive looking and delicious cheesecake variation.
Serves: 16
Ingredients
Crust Ingredients:
1-1/3 cups gingersnap crumbs
3 tablespoons Equal Spoonful or Granulated*
3 tablespoons stick butter or margarine, melted
Cheesecake Ingredients:
3 packages (8 ounces each) reduced fat cream cheese, softened
1 cup Equal Spoonful or Granulated**
2 eggs
2 egg whites
2 tablespoons cornstarch
1/4 teaspoon salt
1 cup reduced-fat sour cream
2 teaspoons vanilla
1 cup chopped fresh or frozen cranberries
1-1/2 teaspoons grated orange peel
Additional grated orange peel (optional)
* May substitute 4-1/2 packets Equal sweetener
** May Substitute 24 packets Equal sweetener
Directions
For Crust, combine gingersnap crumbs, 3 tablespoons Equal and melted butter. Reserve 2 tablespoons crumb mixture. Press remaining crumb mixture onto bottom of 9-inch springform pan. Bake in preheated 325 degrees F oven 8 minutes. Cool on wire rack while preparing cheesecake.
For Cheesecake, beat cream cheese and 1 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites, cornstarch and salt. Fold in sour cream and vanilla until combined. Gently stir in cranberries and orange peel. Pour batter over baked crust. Sprinkle with reserved crumb mixture.
Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight before serving.
To serve, remove side of pan. Garnish top of cheesecake with grated orange peel, if desired. Cut cake into wedges.
Nutritional Information Per Serving
Calories: 196 ; Protein: 7 g ; Fat: 13 g ; Sodium: 268 mg; Cholesterol: 62 mg ; Carbohydrates: 13 g
Exchanges: 1 milk, 2-1/2 fat
SLOW-COOK VEGGIE CHILI
Ingredients
1/2 cup olive oil
4 onions, chopped
2 green bell peppers, seeded and chopped
2 red bell peppers, seeded and chopped
4 cloves garlic, minced
1 (14 oz.) package firm tofu, drained and cubed
4 (15.5 oz.) cans black beans, drained
2 (15 oz.) cans crushed tomatoes
2 tsp. salt
1/2 tsp. ground black pepper
2 tsp. ground cumin
6 tbsp. chili powder
2 tbsp. dried oregano
2 tbsp. distilled white vinegar
1 tbsp. liquid hot pepper sauce, such as Tabasco
Preparation
Heat the olive oil in a large skillet over medium-high heat. Add the onions; cook and stir until they start to become soft. Add the green peppers, red peppers, garlic and tofu; cook and stir until vegetables are lightly browned and tender, the whole process should take about 10 minutes.
Pour the black beans into the slow cooker and set to Low. Stir in the sauted vegetables and tomatoes. Season with salt, pepper, cumin, chili powder, oregano, vinegar and hot pepper sauce; Stir gently and cover. Cook on Low for 6 to 8 hours.
Additional Tips
Ready in 6 hours 10 min
Makes 8 servings
CREAMY LENTIL & HAM SOUP
The email from Macrina Bakery read, "Soup season has arrived! Hearty and comforting, this soup is perfect for warming up crisp fall days. It also makes a quick weeknight meal. We like to serve it with our toasted Macrina Casera bread or an Organic Greens Salad. if you can't find green lentils at your market, regular lentils are a suitable substitute." Enjoy!
Ingredients
2 teaspoons olive oil
1 teaspoon unsalted butter
1/2 cup onions, diced small
1 cup carrots, diced small
1 cup celery, diced small
1/4 cup leeks, diced small
1/2 cup fennel, diced small
2 teaspoons garlic, chopped
1/2 cup ham, diced into 1/4-inch pieces
1 teaspoon fresh tarragon, chopped
2 teaspoons fresh thyme, chopped
1/4 cup white wine
2/3 cup French green lentils
4 cups vegetable or chicken stock
1/2 cup heavy cream
Salt & pepper to taste
Serves 4
Place olive oil and butter into a medium-sized, heavy-bottom soup pot. Over medium heat, warm the oil and melt the butter.
Add onions, carrots, celery, leeks and fennel to the pot. Cover and cook, sweating the vegetables for 8 to 10 minutes.
Remove the cover from the pot, and add the garlic, ham, thyme and tarragon. Cook for 3 to 5 minutes until the garlic is fragrant but not browned.
Add the wine and cook for 2 minutes, reducing the liquid by half. Then add the lentils and stock. Bring everything to a simmer, and cook for 30 minutes.
Stir in the heavy cream, cooking for 8 to 10 more minutes or until the lentils are tender.
Season with salt and black pepper to taste.
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