Diabetic Thursday

Enjoy!

HERB-CRUSTED BROCCOLI

6 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

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

View: http://diabeticgourmet.com/recipes/html/364.shtml

Ingredients

Butter-flavored vegetable cooking spray

2-4 tablespoons chopped pecans

1/4 cup dry unseasoned breadcrumbs

1/2 teaspoon dried marjoram leaves

1/4 teaspoon dried chervil leaves

2 tablespoons finely chopped parsley

1-1/2 lb broccoli, cut into florets and stalks sliced, cooked

Salt and pepper, to taste

Directions

Spray small skillet with cooking spray; heat over medium heat until hot. Add pecans and spray with cooking spray; cook over medium heat until toasted, 2 to 3 minutes, stirring frequently.

Add breadcrumbs, marjoram, and chervil to skillet; cook until crumbs are toasted, 3 to 4 minutes, stirring frequently. Remove from heat and stir in parsley.

Season broccoli with salt and pepper to taste; arrange in serving bowl. Spoon crumb mixture over broccoli.

Nutritional Information Per Serving: Calories: 61; Protein: 3.7 g; Fat: 2.1 g; Sodium: 64 mg; Cholesterol: 0 mg; Carbohydrates: 8.7 g; Exchanges: 1-1/2 Vegetable, 1/2 Fat

HERBED POLENTA

Yield: 4 to 6 Servings

Source: 1,001 Delicious Recipes for People with Diabetes

View Online: http://diabeticgourmet.com/recipes/html/271.shtml

Ingredients

Olive oil cooking spray

2 green onions and tops, sliced

1 clove garlic, minced

1 teaspoon dried basil leaves

2-1/2 cups reduced-sodium vegetable, or chicken broth

3/4 cup yellow cornmeal

1/2 teaspoon salt

Directions

Spray large saucepan with cooking spray; heat over medium heat until hot. Saute onions, garlic, and basil until tender, about 5 minutes. Add broth and heat to boiling; gradually stir in cornmeal and salt. Cook over low heat, stirring constantly, until thickened, about 10 minutes.

Pour polenta into lightly greased 8-inch cake pan; cool to room temperature. Refrigerate, lightly covered, until polenta is firm, 3 to 4 hours.

Spray large skillet with cooking spray; heat over medium heat until hot. Cut polenta into wedges; cook in skillet over medium heat until browned, 3 to 4 minutes on each side.

Nutritional Information Per Serving: Calories: 124; Protein: 2.5 g ; Fat: 1.3 g; Sodium: 309 mg; Cholesterol: 0 mg; Carbohydrates: 22.4 g; Exchanges: 1-1/2 Bread/Starch, 1/2 Fat

BACON AND MUSHROOM BITE-SIZE QUICHE

Found online at http://diabeticgourmet.com/recipes/html/844.shtml. The recipe starts with, "Tender, cheesy and savory custards in flaky pastry shells make elegant finger food-and can be made ahead and reheated. Delicious for brunch or evening appetizers." Makes 3-1/2 dozen; serving size: 1 quiche.

Ingredients

8 slices bacon

1/4 pound fresh mushrooms, chopped

1 tablespoon butter

1/3 cup green onion, chopped

1 2/3 cups Swiss cheese, shredded

Pastry for double-crust pie, (homemade or purchased)

5 eggs

1 2/3 cups sour cream

Directions

Heat oven to 375 degrees F.

On a lightly floured board, roll out the pastry dough 1/ 16-inch thick.

Using a 3-inch cutter, cut out 42 circles; re-roll scraps as needed. Fit circles into bottoms and slightly up sides of lightly greased 2-1/2-inch muffin pans.

Meanwhile, fry bacon slices until crisp, drain; crumble or chop. Chop mushrooms, saute in butter until limp and liquid evaporates. Combine bacon, mushrooms, green onion and cheese. Divide filling equally among muffin cups.

In large bowl, beat together eggs, add sour cream and stir until smooth. Spoon about 1 tablespoon into each muffin cup. Bake until puffed and light brown, 20-25 minutes. Cool in pans 5 minutes; lift out.

Serve warm or let cool on wire racks. If made ahead, wrap cooled quiches airtight, and refrigerate overnight.

Reheat, uncovered, in a 350 degrees F. oven for about 10 minutes.

Nutritional Information (Per Serving): Calories: 95; Protein: 3 g; Sodium: 87 mg; Cholesterol: 35 mg; Fat: 7 g; Dietary Fiber: 0 g; Carbohydrates: 4 g

CRISPY RICE CRUST QUICHE

Yield: 4 servings

Source: Express Lane Diabetic Cooking

Book Info: http://diabeticgourmet.com/book_archive/details/9.shtml

View Recipe: http://diabeticgourmet.com/recipes/html/399.shtml

Ingredients

2 cups cooked brown rice (either instant or regular)

1 egg white or 2 tablespoons egg substitute

2 tablespoons grated Parmesan cheese

1 teaspoon oregano

1/4 teaspoon basil

1/4 teaspoon fresh ground black pepper

1/4 teaspoon salt

Egg substitute equivalent to 4 eggs

2/3 cup low-fat milk

Pinch of nutmeg

1/4 cup fresh grated Parmesan cheese

1 large tomato, sliced

Directions

Preheat oven to 375 degrees F. Combine the rice, egg white, Parmesan cheese, oregano, basil, pepper, and salt. Press into the bottom and up the sides of a 9-inch nonstick pie plate (or a Pyrex pie plate sprayed with nonstick spray.) Bake the rice crust for 5 minutes. Remove from the oven.

Combine the eggs, milk, nutmeg, and Parmesan cheese. Mix well. Pour into the rice crust. Lower the oven to 350 degrees F. Bake quiche for 25 minutes.

Add tomatoes in a circle on top of the egg filling. Continue to bake until filling is set or a knife inserted near the center comes out clean and tomatoes are slightly browned, about 5-6 minutes.

Nutritional Information Per Serving: Calories: 220; Protein: 16 g; Fat: 5 g; Sodium: 490 mg; Cholesterol: 13 mg; Carbohydrates: 29; Exchanges: 2 Starch, 1 Lean Meat

GREEN BEAN CASSEROLE

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/620.shtml

Ingredients

2 teaspoons canola oil

1 large onion, thinly sliced

1 medium onion, finely chopped

3-1/4 cups sliced mushrooms

1 clove garlic, minced

1/4 cup all-purpose flour

1 (16 ounce) can low-fat, low-sodium chicken broth

1 bay leaf

1/2 teaspoon dried thyme

Pinch freshly ground nutmeg

3/4 cup low-fat sour cream

Fresh ground black pepper to taste

1/2 cup cornflake crumbs

1 pound frozen green beans,or 4 cups lightly steamed green beans

Directions

In a large nonstick skillet, heat 1 teaspoon oil overlow heat. Add the sliced onion and cook, stirring occasionally, until soft and golden brown, about 20 minutes. Set aside. (This step may be done up to 2 days in advance; store, covered, in the refrigerator.)

Preheat the oven to 425 degrees F.

In a large nonstick saucepan or Dutch oven, heat the remaining oil over medium heat. Add the chopped onion and cook, stirring frequently, until translucent, about4-5 minutes. Stir in the mushrooms and garlic; continuecooking until the mushrooms release their juices, about 4 minutes. Sprinkle the flour over the mushrooms. Cook, stirring, 2-3 minutes, then gradually stir in the broth. Add the bayleaf, thyme, and nutmeg; simmer, stirring occasionally, until slightly thickened, about 5 minutes. Remove from heat; stir in the sour cream, season with pepper, and remove the bay leaf. Set aside.

In a small bowl, combine the reserved onion topping with the cornflake crumbs, coating thoroughly. In a 2-quart baking dish, add green beans. Top with the sauce, then evenly scatter the onion mixture on top. Bake until bubbling, 20-25 minutes.

Nutritional Information Per Serving: Calories: 155; Protein: 7 g; Fat: 5 g; Sodium: 268 mg; Cholesterol: 10 mg; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 25g; Exchanges: 1 Starch, 2 Vegetable, 1/2 Fat

STRAWBERRY RHUBARB PIE

Yield: 8 servings

Source: Splenda

View Online: http://diabeticgourmet.com/recipes/html/1000.shtml

Ingredients

Pastry for single-crust 9-inch pie

3 cups 1-inch rhubarb pieces or 1 package (16-ounces) frozen unsweetened rhubarb, thawed, undrained

3/4 cup water

1/4 cup all-purpose flour

3 tablespoons cornstarch

2 tablespoons lemon juice

3 cups sliced strawberries

1-2/3 cups Equal Spoonful or Granulated*

1/4 teaspoon ground nutmeg

* May substitute 40 packets Equal sweetener

Directions

Roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 375F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.

Cook rhubarb in large covered saucepan over medium heat 5 minutes or until rhubarb releases liquid. Combine water, flour, cornstarch and lemon juice. Stir into rhubarb. Heat to boiling. Reduce heat and simmer, uncovered, 3 to 5 minutes or until mixture is thickened and rhubarb is almost tender, stirring frequently. Stir in strawberries. Cook 2 to 3 minutes longer.

Stir Equal and nutmeg into fruit mixture. Spoon into baked crust. Bake in 350F oven 40 to 45 minutes or until bubbly. Cover edge of crust with aluminum foil if browning too quickly. Cool on wire rack. Serve warm.

Nutritional Information (Per Serving): Calories: 175; Protein: 2 g; Sodium: 64 mg; Cholesterol: 5 mg; Fat: 5 g; Carbohydrates: 26 g; Exchanges: 1 starch, 1 fruit, 1 fat