If you've been following this blog, you've read more than once that diabetic food doesn't have to be bland or boring, and that they can be enjoyed by the whole family. Here's another batch of recipes that prove my point. And yes, they come from Diabetic Gourmet. Check out their website. And, as always, Enjoy!
FRUIT SCONES
Yield: Makes 18; Serving Size: 1 scone
Source: Great Healthy Food - Diabetes; View Online: http://diabeticgourmet.com/recipes/html/616.shtml
Ingredients
1 cup all-purpose white flour
1 cup whole wheat flour
2-1/4 teaspoons baking powder
Pinch of salt
1/4 cup soft margarine (at room temperature)
2 tablespoons granulated sugar
1/3 cup raisins
2/3 cup skim milk (keep 2 teaspoons aside for brushingthe tops of the scones before baking)
Directions
Preheat the oven to 425 degrees F.
Sift the flours into a bowl with the baking powder and salt, tipping any leftover bran into the sifted mixture. Lightly rub in the margarine with your fingertips until the mixture has the consistency of fine bread crumbs. Mix in the sugar and raisins (the same quantities of dried mixed peel can be used instead) and add the milk a little at a time, mixing well until a soft dough is formed. Turn out onto a lightly floured board and roll out to a thickness of 3/4 inch. Using a 1-1/2-inch pastry cutter, cut out the scones, re-rolling the leftover dough as necessary until you have used it all. Place the scones on a lightly greased baking sheet, brush the tops with a little skim milk to glaze, and bake near the top of the oven for 15 - 20 minutes until golden. Cool on a wire rack until the scones are just warm, then serve.
Nutritional Information Per Serving: Calories: 78 ; Protein: 2 g ; Fat: 2 g ; Sodium: 157 mg; Cholesterol: 0 mg ; Dietary Fiber: 1 g ; Carbohydrates: 14 gExchanges: 1 Starch, 1/2 Fat
CORN BREAD APPLESAUCE MUFFINS
Yield: 8 servings
Source: The New American Heart Association Cookbook
View Online: http://diabeticgourmet.com/recipes/html/545.shtml
Ingredients
Vegetable oil spray
1/2 cup all-purpose flour
1/2 cup coarse yellow cornmeal
1-1/2 teaspoons baking powder
1/4 teaspoon salt
1/2 cup fat-free milk
Egg substitute equivalent to 1 egg or 1 egg
2 tablespoons honey
2 tablespoons unsweetened applesauce
Directions
Preheat oven to 425 degrees F. Lightly spray eight muffin cups with vegetable oil spray.
Combine flour, cornmeal, baking powder, and salt in a large bowl, stirring well.
Beat remaining ingredients in a small bowl. Make a well in cornmeal mixture. Pour milk mixture into well, stirring just until moistened. Fill muffin cups two-thirds full with batter.
Bake for 15 to 20 minutes, or until a cake tester or toothpick inserted in center of muffins comes out clean.
Nutritional Information Per Serving: Calories: 86 ; Protein: 3 g ; Fat: 1 g ; Sodium: 189 mg; Cholesterol: 0 mg ; Dietary Fiber: 1 g ; Carbohydrates: 18 g
Exchanges: 1 Bread/Starch
PINEAPPLE LIME SORBET
Yield: 4 servings
Source: The Best Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml
Print Version: http://diabeticgourmet.com/recipes/html/566.shtml
Ingredients
1-1/2 cups pineapple puree
2 teaspoons grated lime or lemon zest
3/4 cup freshly squeezed lime or lemon juice
1/4 cup water
Thin slices lime or lemon
Directions
In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar.
In an ice cream maker, freeze according to manufacturer's directions.
Divide among 4 individual dessert dishes. Serve garnished with thin slices of lime.
NOTE: If you don't have an ice cream maker, pour into a baking dish and freeze until solid. Break into small pieces; in a food processor, pulse on and off until smooth. Store in freezer until ready to serve.
Nutritional Information Per Serving: Calories: 38, Protein: 1 g, Carbohydrates: 11 g, Fat: 0 g, Cholesterol: 0 g, Sodium: 1 mg, Fiber: 1 g
Diabetic Exchanges: 2/3 Fruit
ZUCCHINI-ONION FRITTATA
Yield: 4 servings
Source: "The Complete Diabetes Prevention Plan"
Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/772.shtml
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Directions
Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving (1/4 of recipe): Calories: 139, Carbohydrate: 7 g, Cholesterol: 5 mg, Fat: 5.4 g, Saturated Fat: 1.7 g, Fiber: 1.4 g, Protein: 16 g, Sodium: 514 mg, Calcium: 142 mg
Diabetic Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
STUFFED PEPPERS
Ingredients
4 large bell peppers, any color or combination
1 teaspoon olive oil
2 medium tomatoes, chopped (about 1-1/2 cups)
1 medium crookneck squash, diced (about 2 cups)
1 medium zucchini, diced (about 2 cups)
1/2 cup diced onion (1 medium)
2 medium cloves garlic, minced, or 1 tsp bottled minced garlic
2 cups cooked brown rice (1/2 to 2/3 cup uncooked)
1/2 cup grated fat-free or low-fat Cheddar cheese (2 ounces)
1/4 cup sliced water chestnuts (2 ounces)
1 cup no-salt-added tomato juice
Directions
Preheat oven to 375 degrees F.
Cut peppers in half lengthwise, removing stems, ribs, and seeds. Heat oil in a large skillet over medium heat, swirling to coat bottom. Saute tomatoes, crookneck squash, zucchini, onion, and garlic until zucchini is tender-crisp, 3 to 4 minutes. Don't overcook.
In a medium bowl, combine rice, cheese, and water chestnuts. Gently stir into skillet. Stuff pepper halves with vegetable mixture. Place in 9-inch round or square casserole dish, then carefully pour tomato juice around peppers. Bake, uncovered, for 30 minutes.
Nutritional Information (Per Serving): Calories: 119; Protein: 5 g; Sodium: 68 mg; Cholesterol: 1 mg; Fat: 1 g; Carbohydrates: 23 g
Exchanges: 1/2 Bread/Starch, 1/2 Low-Fat Milk, 2 Vegetable
CHICKPEA SALAD
Yield: 2 servings
Source: Diabetes Cookbook for Dummies
Online Recipe: http://diabeticgourmet.com/recipes/html/622.shtml
Ingredients
1-1/2 cups canned chickpeas, drained and rinsed
1/4 cup celery, chopped
1/4 cup red pepper, chopped
1/4 cup red onion, chopped
1/8 teaspoon salt
1/8 teaspoon white pepper
2 tablespoons lowfat mayonnaise
Pita bread or mixed greens
Directions
In a bowl, coarsely mash the chickpeas.
Add the celery, red pepper, onion, salt, pepper, and mayonnaise and toss well.
Serve over pita bread or mixed greens.
Nutritional Information Per Serving: Calories: 206; Protein: 10 g; Fat: 3 g; Sodium: 641 mg; Cholesterol: 0 mg; Carbohydrates: 35 g; Exchanges: 1-1/2 Starch, 1-1/2 Very Lean Meat, 1/2 Fat
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