Thursday - time for another round of diabetic recipes. Enjoy!
MERINGUE COOKIES
Yield: 3-1/2 dozen cookies (14 Servings)
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/511.shtml
Ingredients
2 large egg whites
1/4 teaspoon fresh lemon juice
3/4 cup powdered sugar
1 tsp. vanilla
Pinch of salt
1/3 cup finely chopped pecans or almonds
Directions
Preheat the oven to 250 degrees F.
Line 2 cookie sheets with parchment paper or non-stick oven liner film.
Put the egg whites and lemon juice in a chilled bowl. Beat with an electric mixer to a soft foam. Slowly beat in the sugar, mixing well after each addition. Continue beating at medium-high speed until stiff peaks form. Add the vanilla and salt. Gently fold in the nuts.
Drop the batter by heaping teaspoons onto the cookie sheets. Shape with the back of a spoon onto 1-inch circles. Bake until set and firm, about 1 hour. Turn off the oven but leave the cookies there until the oven is completely cool. Remove the cookies from the oven and store in an airtight container at room temperature.
Nutritional Information Per Serving: Calories: 46; Protein: 1 g; Fat: 2 g; Sodium: 18 mg; Cholesterol: 0 mg; Dietary Fiber: 0 g; Sugars: 6 g; Carbohydrates: 7 g; Exchanges: Diabetic Exchanges: 1/2 Other Carbohydrate
APPLE AND HONEY SCONES
Servings: 10
Find this recipe at: http://diabeticgourmet.com/recipes/html/226.shtml
Ingredients
2 cups all purpose flour
1/4 tsp salt
2 tsp baking powder
1/4 tsp baking soda
1 tsp ground cinnamon
1/4 tsp ground nutmeg
2/3 cup toasted wheat germ
1/3 cup margarine
1-1/4 cups finely chopped apple
1/2 cup skim milk
1/4 cup honey Topping
1 tbsp toasted wheat germ
1/4 tsp ground cinnamon
1 tbsp sugar
Directions
Preheat oven 400F. Lightly spray a large cookie heet with non-stick cooking spray. Handle the dough gently; overmixing the scones can make them tough.
Combine flour, wheat germ, baking powder, spices, baking soda & optional salt. Cut in the margarine until mixture resembles coarse crumbs. Add combined apple, milk, and honey, mixing until dry ingredients are moistened.
Turn dough out onto lightly floured surface; knead gently 5-6 times. Pat dough into a 9-inch circle. Mix together topping ingredients (1 tbsp wheat germ, 1/4 tsp cinnamon, and 1 tbsp sugar). Sprinkle over dough. Cut dough into 10 wedges. Place 1/2-inch apart on prepared cookie sheet. Bake 16-18 minutes, or until golden brown.
Nutritional Information Per Serving: Calories: 223; Protein: 5 g; Fat: 7 g; Sodium: 270 mg; Cholesterol: 0 mg; Carbohydrates: 36 g; Exchanges: 1-1/2 Bread/Starch; 1 Fat
MINESTRONE SOUP
Yield: 4 servings (about 1 cup each)
Source: "Cooking with The Diabetic Chef"
Ingredients
1/2 tablespoon olive oil
1/2 medium onion, finely diced
1/4 medium carrot, finely diced
1/4 stalk celery, finely diced
2/3 teaspoon garlic, minced
2 tablespoons leeks, finely diced
3 ounces (about 1/3 cup) canned tomatoes, chopped
1/2 medium zucchini, diced
1/4 teaspoon fresh thyme
3/4 teaspoon fresh oregano, minced
3 cups chicken stock
3 ounces (about 1/2 cup) frozen spinach, chopped
3/4 cup white beans, cooked
1/4 teaspoon salt
1/8 teaspoon white pepper
1 teaspoon Parmesan cheese, grated
Directions
Heat the olive oil in a medium pot over medium heat. Add the onion, carrot, and celery. Cook until the vegetables are slightly tender, about 3-4 minutes.
Add the garlic and leek and cook for 1 minute. Add the tomato, zucchini, thyme, oregano, and chicken stock. Bring the liquid to a simmer for 20 minutes.
Add the spinach and white beans. Return the liquid to a simmer for 20 minutes. Season with the salt and white pepper. Serve immediately and garnish with the Parmesan cheese.
Nutritional Information Per Serving (about 1 cup): Calories: 110, Fat: 3 g, Cholesterol: 3 mg, Sodium: 283 mg, Carbohydrate: 15 g, Dietary Fiber: 5 g, Sugars: 3 g, Protein: 7 g, Diabetic Exchanges: 1 Starch, 1/2 Lean Meat, 1 Vegetable, 1/2 Fat
CURRIED RICE
Yield: 6 servings (Makes 2-1/2 - 3 cups)
Source: "Light and Easy Diabetes Cuisine"
Info: http://diabeticgourmet.com/book_archive/details/24.shtml
Ingredients
2 cups Chicken Broth
1 cup brown Basmati rice, well rinsed
2 teaspoons virgin olive oil
1 small onion, chopped
1-1/2 teaspoons curry powder
1 tablespoon raisins
1/2 cup green peas, thawed if frozen
6 hazelnuts, chopped
Directions
In a medium-size saucepan, bring broth and rice to a boil. Cover and simmer 40 minutes until water is absorbed and rice is tender. Drain, if necessary.
Meanwhile, heat oil in a non-stick skillet and saute onion until softened. Stir in curry powder. Add onion, raisins and peas to rice and heat through. Garnish with nuts.
Nutritional Information Per Serving (About 1/2 cup): Calories: 128, Cholesterol: 0 mg, Carbohydrate: 23 g, Protein: 3 g, Sodium: 13 mg, Fat: 3 g, Diabetic Exchanges: 1-1/2 Starch/Bread, 1/2 Fat
GREEN BEANS WITH TOASTED NUTS
Yield: 4 servings
Source: The Eating Well Diabetes Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/87.shtml
View online: http://diabeticgourmet.com/recipes/html/508.shtml
Ingredients
1 pound green beans, stem ends trimmed
2 teaspoons extra-virgin olive oil
2 tablespoons chopped peeled hazelnuts or walnuts
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Cook beans in a large pot of boiling salted water until just tender, 5 to 7 minutes. Drain.
Heat oil in a large nonstick skillet over low heat. Add nuts and cook, stirring, until golden, about 1 minute. Return the reserved beans to the pot and toss to coat. Season with salt and pepper.
Nutritional Information Per Serving: Calories: 104; Protein: 3 g; Fat: 6 g; Sodium: 145 mg; Cholesterol: 0 mg; Carbohydrates: 11 g; Exchanges: 1 Vegetable, 1 Fat
STRAWBERRY SPINACH SALAD
Yield: 10 servings
Source: "Mr. Food Every Day's a Holiday Diabetic Cookbook"
Ingredients
1 package (10 ounces) fresh baby spinach, washed, dried and trimmed
1 pint fresh strawberries, cleaned and sliced lengthwise to 1/4-inch thickness
1/2 of a small onion, finely chopped
2 tablespoons sugar
3 tablespoons water
2 tablespoons white vinegar
1/2 teaspoon dry mustard
1/4 cup canola or vegetable oil
Directions
Place the spinach in a large salad bowl; add the strawberries.
In a small bowl, combine the onion, sugar, water, vinegar, mustard, and oil. Whisk until well combined. Drizzle the dressing over the salad and toss to coat. Serve immediately.
Nutritional Information Per Serving (1 cup): Calories: 79, Fat: 6 g, Cholesterol: 0 mg, Sodium: 23 mg, Carbohydrate: 6 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g Diabetic Exchanges: 1/2 Carbohydrate, 1 Fat
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