Diabetic Thursday Offerings

Thursday – not quite the weekend, but we can see it. And, since it's Thursday, I've got another weekly offering of diabetic meals. Enjoy!

FRUITFUL FROZEN YOGURT

Yield: 6 servings

Online Recipe: http://diabetigourmet.com/recipes/html/841.shtml

Source: Diabetic Dream Desserts

Ingredients

1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)

4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)

Sugar substitute equal for 1/4 cup sugar

Directions

Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.

Stir in the yogurt and sugar substitute.

Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.

Spoon into dessert dishes and serve immediately.

Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg ; Carbohydrates: 19; Exchanges: 1 Carbohydrate

CINNAMON RAISIN KUGEL

Yield: 12 servings

Online Recipe: http://diabeticgourmet.com/recipes/html/674.shtml

Ingredients

1 package (8 oz) low-fat cream cheese, softened

2 Tbsp stick butter, melted

3/4 cup Equal Sugar Lite

3 eggs

2 egg whites

1/2 cup low-fat milk (2%)

1 tsp vanilla

1/2 tsp ground cinnamon, divided

4 cup (8 oz) wide egg noodles, cooked and drained

1/2 cup golden raisins

2 Tbsp Equal Sugar Lite, additional

Directions

Preheat oven to 350F.

Beat cream cheese and butter until well combined. Mix in 3/4 cup Equal Sugar Lite, eggs and egg whites, milk, vanilla and 1/4 teaspoon ground cinnamon until well blended. Stir in cooked noodles and raisins.

Pour mixture into 13 x 9-inch baking pan well sprayed with non-stick cooking spray. Combine 2 tablespoons Equal Sugar Lite and remaining 1/4 teaspoon ground cinnamon. Sprinkle over top of noodle mixture.

Bake in preheated oven 20 to 25 minutes or until knife inserted near center comes out clean. Serve warm.

Nutritional Information Per Serving: Calories: 206; Protein: 7 g; Fat: 8 g; Sodium: 102 mg; Cholesterol: 79 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 11.5 g; Carbohydrates: 27 g

SPINACH AND ONION SOUP

Yield: 4 servings

Online Recipe: http://diabeticgourmet.com/recipes/html.672.shtml

Source: Great Healthy Food - Diabetes

Ingredients

1 tablespoon vegetable oil

2 medium onions, thinly sliced

3-3/4 cups vegetable stock

1 bay leaf

Salt and pepper

2/3 cup white wine

6 cups leaf spinach

Directions

Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.

Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.

Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.

Remove the bay leaf and serve hot.

Nutritional Information Per Serving: Calories: 141; Protein: 6 g; Fat: 6 g; Sodium: 1011 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Carbohydrates: 14 g; Exchanges: 2 Vegetable, 1 Fat

BROCCOLI FRITTATA

Yield: 4 Servings; Online Recipe: http://diabeticgourmet.com/recipes/html/692.shtml

Ingredients

1/2 cup non-fat cottage cheese

1/2 tsp dried dill

2 cup fat-free egg substitute

2 cups frozen chopped broccoli

1 tsp olive oil

2 tsp margarine

1 large onion, diced

Directions

Mix cottage cheese and egg substitute together; set aside.

In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.

Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.

Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.

As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.

Invert onto a serving plate and cut into wedges.

Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.

Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat

CHOCOLATE BANANA PARFAIT

Yield: 4 servings; Online Recipe: http://diabeticgourmet.com/recipes/html/691.shtml

Ingredients

1 cup plain low-fat yogurt

1 (0.8-ounce) box sugar-free chocolate pudding mix

2 medium bananas, 6 ounces each, peeled

1 teaspoon fresh lemon juice

1/4 cup reduced-fat frozen dairy whipped topping unsweetened cocoa powder

1 tablespoon chopped walnuts

4 fresh Bing cherries with stems for garnish (optional)

Directions

In a food processor or blender, combine yogurt and pudding mix until smooth.

Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice.

Place 2 banana quarters in each of 4 dessert parfait glasses or goblets.

Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.

Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if desired.

Nutritional Information Per Serving: Calories: 138; Protein: 4 g; Fat: 3 g; Sodium: 336 mg; Cholesterol: 4 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 25 g; Exchanges: 1/2 bread/starch, 1 fruit

TOMATO AND MINT TABBOULEH

Yield: 12 side-dish servings

Online Recipe: http://diabeticgourmet.com/recipes/html/695.shtml

Source: The All New Good Housekeeping Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/48.shtml

Ingredients

1-1/2 cups bulgur wheat

1/4 cup fresh lemon juice

1-1/2 cups boiling water

1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces

1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces

3 green onions, chopped

3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped

1/2 cup loosely packed fresh mint leaves, chopped

1 tablespoon olive oil

3/4 teaspoon salt

1/4 teaspoon coarsely ground black pepper

Directions

In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.

To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.

Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread