Diabetic Thursday

More yummy meals to dispel the "diabetic food is boring" myth. Enjoy!

PAN-STEAMED ZUCCHINI AND YELLOW SQUASH NOODLES

Yield: 2 pounds; Serves: 10; Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

View Online: http://diabeticgourmet.com/recipes/html/610.shtml

Ingredients

1-1/2 pounds zucchini

1-1/2 pounds yellow squash

1 teaspoon butter

1/2 tablespoon minced shallots

1/2 teaspoon minced garlic

2 fluid ounces Vegetable Stock

1 tablespoon minced herbs (use a variety of herbs, such as basil, tarragon, chives, cilantro, thyme, and oregano.)

1/2 tablespoon lemon juice

1/4 teaspoon crushed black peppercorns

Directions

Using a mandoline, cut the zucchini and yellow squash lengthwise into 1/4-inch-thick noodles. Discard the center of the squashes.

Heat the butter in a large saute pan. Add the shallots and garlic. Sweat until the shallots are translucent.

Add the squash noodles and stock. Cover the pan and pan steam the squash until tender, about 5 minutes. Drain any excess liquid.

Season with the herbs, lemon juice, and black pepper.

Nutritional Information Per Serving: Calories: 3 ; Protein: 1 g; Fat: 0.5 g; Sodium: 0 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 3 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable

QUINOA PILAF WITH RED AND YELLOW PEPPERS

Yield: 2-1/4 pounds; Serves: 12; Serving Size: 3 ounces

Source: The Professional Chef's Techniques of Healthy Cooking

View Online: http://diabeticgourmet.com/recipes/html/611.shtml

Ingredients

2-1/2 tablespoons minced shallots

2 tablespoons minced garlic

20 fluid ounces Chicken or Vegetable stock

12 ounces quinoa, well-rinsed

1/2 teaspoon salt

1/4 teaspoon ground white pepper

1 bay leaf

1 sprig thyme

7 ounces roasted red and yellow peppers, diced

Directions

In a medium saucepan, sweat the shallots and garlic in 2 fluid ounces of the stock until the shallots are translucent.

Add the quinoa, remaining stock, salt, pepper, bay leaf, and thyme. Bring the liquid to a boil.

Cover the pot tightly and place in a 350 degree F. oven until the quinoa is tender and has absorbed all the liquid, about 15 minutes.

Remove and discard the bay leaf and thyme. Fluff the quinoa with a fork to separate the grains and release steam. Fold in the peppers and serve.

Nutritional Information Per Serving: Calories: 130 ; Protein: 5 g; Fat: 2 ; Sodium: 150 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 22 g; Exchanges: 1 Bread/Starch, 1 Vegetable

CANNELLINI AND CABBAGE SOUP

Makes: 8 Servings (about 1 cup each)

Source: 1,001 Delicious Recipes for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/22.shtml

View Online: http://diabeticgourmet.com/recipes/html/601.shtml

Ingredients

Vegetable cooking spray

3 cups thinly sliced or chopped cabbage

1 small onion, coarsely chopped

3 cloves garlic, minced

1 teaspoon crushed caraway seeds

2 cans (15 ounces each) reduced-sodium chicken broth

1 cup water

1 can (15oz) cannellini or Great Northern beans, rinsed, drained

1/2 cup (4 ounces) mostaccioli (penne), uncooked

Salt and pepper, to taste

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute cabbage, onion, garlic, and caraway seeds until cabbage begins to wilt, 8 to 10 minutes.

Add chicken broth, water, and beans to saucepan; heat to boiling. Stir in pasta; reduce heat and simmer, uncovered, until pasta is al dente, about 15 minutes. Season to taste with salt and pepper.

Nutritional Information Per Serving:Calories: 107; Protein: 7 g; Sodium: 175 mg; Cholesterol: 0 mg; Carbohydrates: 22 g; Exchanges: 1 Vegetable, 1 Bread, 1/2 Meat

HERB BREAD

Makes one 1-lb loaf, 8 slices; 16 servings (1/2 slice is 1 serving)

View Online: http://diabeticgourmet.com/recipes/html/301.shtml

Ingredients

1 teaspoon Fast-rising yeast OR 2 teaspoons Active dry yeast

2 cups Bread flour

1 tablespoon Dry milk

1 tablespoon Sugar

1 teaspoon Salt

1 teaspoon Dried chives

1 teaspoon Marjoram

1 teaspoon Thyme

1 teaspoon Basil

1 tablespoon Margarine or butter

7/8 cup Water (77-95F)

Directions

Place all ingredients in the bread machine in the order suggested in your operator’s manual. (If using fresh herbs, double the amount called for.)

Select the white bread mode; press start. This recipe can be made with regular, rapid or delayed-time bake cycles.

Makes one 1-pound loaf, for 16 servings.

Nutritional Information Per Serving: Calories: 64; Protein: 2 g; Fat: 1 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 12 gExchanges: 2-1/2 Bread/Starch

ORANGE CRANBERRY BREAD

Yield: 1 loaf (18 slices); 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/412.shtml

Ingredients

2 cups all-purpose flour

1/2 cup sugar

1/2 teaspoon baking flour

1/2 teaspoon salt

1 medium orange

2 teaspoons margarine, melted

1 large egg, beaten, or 1/4 cup egg substitute

1 teaspoon pure vanilla extract

1 cup fresh or frozen cranberries, coarsely chopped

1/2 cup chopped walnuts

Directions

Preheat the oven to 350 degrees F.

Cut aluminum foil to fit the bottom of a 9x5-inch loaf pan and spray the sides of the pan with nonstick pan spray.

Sift the flour, sugar, baking soda, and salt together in a large bowl.

Grate the zest from the orange and set aside. Cut the orange in half and squeeze the juice into a measuring cup. Add the grated zest and melted margarine to the juice and add enough hot water to make 1 cup.

Stir the liquids into the dry ingredients. Add the egg, vanilla, cranberries, and walnuts; stir to mix.

Pour the batter into the prepared pan and bake for 1 hour, or until a toothpick inserted in the top of the loaf comes out clean. Cool in the pan on a wire rack.

If time permits, let stand overnight for easy slicing. Cut the loaf into 18 slices.

Nutritional Information Per Serving: Calories: 108; Protein: 2 g; Fat: 3 g; Sodium: 109 mg; Cholesterol: 12 mg; Carbohydrates: 19 g Exchanges: 1 Starch, 1/2 Fat

LEMON SPIKED GARLIC GREENS

Kale, collard, turnip, or beet greens are excellent choices for this quick-and-easy healthy vegetable.

Yield: 4 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

View Online: http://diabeticgourmet.com/recipes/html/269.shtml

Ingredients

Garlic-flavored vegetable cooking spray

1/3 cup finely chopped onion

4 cloves garlic, minced

1-1/2 pounds greens, washed, stems removed, coarsely chopped

1/3 cup water

1-2 tablespoons lemon juice

Salt and pepper, to taste

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onion and garlic until tender, 3 to 4 minutes.

Add greens and water to saucepan; heat to boiling. Reduce heat and simmer, covered, until greens are wilted and tender, about 5 to 8 minutes, adding more water if necessary. Season to taste with lemon juice, salt and pepper.

Nutritional Information Per Serving: Calories: 58; Protein: 5.9 g; Fat: 1.7 g; Sodium: 43 mg; Cholesterol: 53.3 mg; Carbohydrates: 7 g; Exchanges: 2 Vegetable