If it's Thursday, it must be diabetic recipes. This week's offerings can be mixed and matched for a yummy meal.
PUMPKIN SOUP
Yield: 5 servings (1 cup each)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View Online: http://diabeticgourmet.com/recipes/html/409.shtml
Ingredients
2 teaspoons margarine
3/4 cup chopped onion
One 16-ounce can pumpkin puree (not pumpkin pie filling)
2 cups Homemade Chicken Broth OR canned reduced-sodium chicken broth
2 teaspoons sugar
1/2 teaspoon salt
1/8 teaspoon ground cloves or ground nutmeg
1 cup fat-free milk
Directions
Melt the margarine in a medium saucepan. Saute the onion until softened, about 5 minutes.
Add the pumpkin, broth, sugar, salt, and cloves; stir to mix well. Bring to a boil; reduce the heat and simmer for 15 minutes.
Puree until smooth in a blender or food processor. Return to the saucepan. Add the milk; heat thoroughly but do not boil. Serve at once.
Nutritional Information Per Serving: Calories: 89; Protein: 4 g; Fat: 3g; Sodium: 318 mg; Cholesterol: 1 mg; Carbohydrates: 15 g; Exchanges: 1 Starch
IRISH SOY-DA BREAD
As with most of the diabetic recipes I post, this is from Diabetic Gourmet. If you're diabetic, or have a loved one who's diabetic, check out this great resource. Their emailing list offers great recipes. This one can be found at http://www.diabeticgourmet.com/recipes/html/891.shtml, and is originally from Vitasoy. This recipe makes 25 servings.
Ingredients
4 cups flour
2 tablespoons sugar
1 teaspoon salt
1 teaspoon baking soda
4 tablespoons margarine
1 cup raisins
1 tablespoon caraway seeds
1 egg, lightly beaten
2 cups Original Flavored Vitasoy soymilk
Directions
Preheat oven to 425°. Sift together flour, sugar, salt, and baking soda into large mixing bowl.
Using a pastry cutter or two knives, work margarine into flour mixture until it resembles coarse meal, then stir in raisins and caraway seeds.
Add egg and soymilk and mix in with a wooden spoon until dough is too stiff to stir. Dust hands with flour, gently kneading until dough is in a ball. Add flour if dough is too sticky but do not over knead. Shape into a round loaf.
Transfer dough to lightly greased cast-iron skillet or a baking sheet. Score top of dough about 1/2" deep in an "X" shape using a knife. Bake until bread is golden, 35-45 minutes. Stick a straw in the center and when it comes out clean, it's done. Cool briefly and serve.
Nutritional Information Per Serving: Calories: 140; Protein: 4 g; Fat: 3 g; Sodium: 180 mg; Cholesterol: 10 mg; Carbohydrates: 24g
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
SAUTEED SPINACH
Servings: 4
View Online: http://diabeticgourmet.com/recipes/html/17.shtml
Ingredients
1 pound raw spinach
2 tablespoons olive oil
1 fresh tomato
2 cloves garlic
Directions
Wash spinach thoroughly and drain.
Saute tomato and garlic in olive oil in a large saute pan.
Add spinach, cover and cook over low heat for 5 minutes, stirring a few times. Add salt and pepper to taste.
Cook, uncovered, 5 minutes longer, stirring occasionally.
Nutritional Information Per Serving: Calories: 108; Protein: 3.9 g; Fat: 7 g; Sodium: 94 mg; Carbohydrates: 4 g Exchanges: 1 Vegetable; 1-1/2 Fat
HERBED ASPARAGUS
Found online at http://diabeticgourmet.com/recipes/html/680.shtml. Yields 8 servings.
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture. Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information (Per Serving): Calories: 31; Protein: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Fat: 1 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
CHILE CON QUESO
Yield: 6 servings
Source: Forbidden Foods Diabetic Cooking
Book Info: http://diabeticgourmet.com/book_archive/details/12.shtml
Online Recipe: http://diabeticgourmet.com/recipes/html/623.shtml
Ingredients
1 (28-ounce) can low-sodium whole tomatoes in juice
2 cloves garlic, minced
1 medium onion, finely chopped
3/4 teaspoon ground ancho chile powder
3/4 teaspoon chile powder
1/4 teaspoon ground cumin
1 (15 ounce) can black beans with juice
1 (4 ounce) can chopped green chiles
3 tablespoons minced fresh parsley
1 tablespoon red wine vinegar
1/2 cup shredded Monterey Jack cheese
2 tablespoons minced cilantro
Directions
In a large nonstick skillet, over medium-high heat, cook the tomatoes, garlic, onion, ancho chile powder, chile powder, and cumin, stirring occasionally, until mixture starts to thicken, 8 -10 minutes.
Turn the heat to low and add the beans, chiles, 2 tablespoons of the parsley, and the vinegar; cook, stirring occasionally, until bubbly, about 5 minutes. Stir in the cheese.
Place in a serving dish or in individual bowls; top with the cilantro and remaining parsley.
Nutritional Information Per Serving: Calories: 144; Protein: 8 g; Fat: 3 g; Sodium: 441 mg; Cholesterol: 8 mg; Dietary Fiber: 7 g; Sugars: 7 g; Carbohydrates: 21 g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat
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