Weekday Recipes

Tuesday...still early in the week. I don't know about you, but if yesterday was any indication, this week may be very busy. And sometimes, it just helps to have good-tasting, healthy food that happens to be fairly easy to fix to look forward to. That said, here are today's recipes. Enjoy!

KEY LIME-COCONUT ANGEL CAKE

This is one of many recipes from a long-ago-forgotten emailing list. I have to admit, though: some of the yummier recipes came from some of those lists.

1 package Betty Crocker 1-step white angel food cake

1 1/4 cups cold water

1 (14-ounce) can sweetened condensed milk

1/3 cup Key lime or regular lime juice

1 teaspoon grated lime peel

1 (8-ounce) container frozen whipped topping, thawed

1 cup flaked coconut

Move oven rack to lowest position (remove other racks). Heat oven to 350°.

Beat cake mix and cold water in extra-large glass or metal bowl with electric mixer on low speed 30 seconds; beat on medium speed 1 minute. Pour into un-greased angel food cake (tube) pan, 10 x 4 inches. (Do not use bundt cake pan or 9 x 3 1/2-inch angel food pan or batter will overflow.)

Bake 37 to 47 minutes or until top is dark golden brown and cracks feel very dry and not sticky. Do not under-bake. Immediately turn pan upside down onto glass bottle until cake is completely cool, about 2 hours.

Beat condensed milk, lime juice, and lime peel in large bowl with wire whisk until smooth and thickened. Fold in whipped topping.

Run knife around edges of cake; remove from pan. Split cake horizontally to make 3 layers. Fill each layer with about 2 cups lime mixture. Frost top and sides of cake with remaining lime mixture. Sprinkle with coconut. Store covered in refrigerator.

LOW FAT SHEPHERD'S PIE

This comes from Fiona Haynes, About.com's Lowfat Cooking expert. She wrote, “This a low fat take on a classic English dish. Shepherd's Pie was traditonally made with leftover meat--usually lamb or beef. This is a recipe that can be made ahead and frozen for later use. I often prepare it one day and use it the next. If you want to reduce the fat content further, use only 3/4 pound of beef and add an extra cup of vegetables--more peas or some sweet corn.” Prep Time: 20 minutes; Cook Time: 50 minutes; serves 6

Ingredients:

1 tbsp canola oil

1 medium onion, finely chopped

2 large carrots, chopped

1 pound extra-lean ground beef

2 tbsp Worcestershire sauce

2 tbsp no-salt-added tomato paste

2 tsp dried mixed herbs

1 cup fat-free, reduced sodium beef broth

1 cup frozen peas

For the Topping:

2 pounds Yukon Gold potatoes, peeled and cut into 1-1 1/2-inch pieces

1/2 cup fat-free milk

1 tbsp light butter

Preparation:

In a large pot, heat canola oil on medium-low heat. Saute onions and carrots until softened. Turn up heat to medium-high and add beef; cook until no longer pink. Add Worcestershire sauce, tomato paste, herbs and broth. Reduce heat and simmer uncovered for 15 minutes. Add peas, then simmer 5 minutes more. Tip: If sauce seems too watery for your liking, combine 1 tsp of cornstarch into 1/8 cup of water and stir into beef mixture.

While sauce is simmering, bring a large pot of water to boil. Add potatoes, reduce heat to a simmer and cook until tender, about 15-20 minutes. Drain water. Add milk and light butter. Mash with a potato masher until smooth. Season if you like.

Pour sauce into an 11-inch by 7-inch baking dish and allow to cool slightly. Top with potato. Optional: sprinkle with 1/3 cup reduced-fat cheese.

Bake in a preheated 400 degree oven for 20-25 minutes.

Per Serving (without cheese): Calories 322, Calories from Fat 67, Total Fat 7.6g (Sat 2.8g), Cholesterol 49mg, Sodium 260mg, Carbohydrate 41.2g, Fiber 5.7g, Protein 22.5g

FUSILLI WITH FRESH TOMATOES AND CORN

Yield: 8 servings

Source: 1,001 Delicious Recipes for People with Diabetes

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

Ingredients

2 cups chopped plum tomatoes

1 cup fresh whole-kernel corn, cooked

1/2 cup sliced green onions and tops

2-2/3 cups (6 oz.) fusilli OR corkscrews, cooked, room temperature

Fresh Basil Dressing (recipe follows)

Directions

Combine tomatoes, corn, onions, and pasta in salad bowl; pour Fresh Basil Dressing over and toss.

FRESH BASIL DRESSING

Ingredients

1/3 cup red wine vinegar

2 tablespoons olive oil or vegetable oil

3 tablespoons finely chopped fresh, or 1 teaspoon dried, basil leaves

2 cloves garlic, minced

1/2 teaspoon salt

1/4 teaspoon pepper

Directions

Mix all ingredients; refrigerate until serving time. Mix again before using. Makes about 1/4 cup

Nutritional Information Per Serving: Calories: 135, Protein: 4.1 g, Carbohydrate: 21.8 g, Fat: 4 g, Cholesterol: 0 mg, Sodium: 141 mg; Diabetic Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Fat

CAESAR SALAD IN TOAST CUPS

This comes from Family Time, and starts off, “How creative! Individual whole grain toast cups filled with creamy Caesar salad. It makes a beautiful presentation and it's ready in just 30 minutes.” Prep time: 20 minutes; Cooking time: 10 minutes; Serves 4.

To view this online, click here.

Ingredients

1 tablespoon olive oil

4 slices Pepperidge Farm® Whole Grain 15 Grain Bread, crusts removed

4 cups romaine lettuce, torn into bite-sized pieces

1/4 cup Pepperidge Farm® Whole Grain Seasoned Croutons

1/4 cup prepared fat-free Caesar salad dressing

2 tablespoons grated Parmesan cheese

Directions

Heat the oven to 350°F.

Lightly brush both sides of the bread slices with the oil.

Press the bread slices into the bottom and up the sides of 4 (2 1/2-inch) muffin-pan cups.
Bake for 10 minutes or until the bread cups are lightly browned.

Remove the bread cups from the pan and let cool completely on a wire rack.
Place the lettuce into a medium bowl. Add the dressing and toss to coat.

Spoon 1 cup lettuce mixture into each bread cup. Sprinkle with the croutons and cheese.

ALPHABET TURKEY SOUP

Yield: 8 servings

View recipe: http://diabeticgourmet.com/recipes/html/904.shtml

Ingredients

4 cups turkey broth or reduced-sodium chicken bouillon

1 can (16 ounces) tomatoes

1 cup chopped onion

1 cup peeled and thinly sliced carrots

2 teaspoons Italian seasoning

1/2 teaspoon salt

1/4 teaspoon pepper

4 cups thinly sliced cabbage

2 cups cooked turkey, cut into 1/2-inch cubes

1/2 cup alphabet pasta

Directions

In 5-quart saucepan, over medium-high heat, combine broth, tomatoes, onion, carrots, Italian seasoning, salt and pepper; bring to a boil. Reduce to low and simmer 10 to 15 minutes or until carrots are tender.

Add cabbage, turkey and pasta; return to boil. Immediately reduce heat and simmer 5 to 10 minutes or until cabbage and pasta are tender.

Nutritional Information Per Serving:Calories: 152; Protein: 14 g; Fat: 3 g; Sodium: 592 mg; Cholesterol: 27 mg; Carbohydrates: 18 g