Diabetic Thursday

It's Thursday, which means it's Diabetic Thursday. Here are six yummy diabetic recipes stop help you through the day, including Lemony Angel Hair Toss and Amy's Lemon Mousse. Enjoy!

AMY’S LEMON MOUSSE

This is from Diabetes Self-Management and can be viewed online here.

Ingredients

4 cups fat-free (skim) milk

2 packages (4-serving size each) vanilla fat-free sugar-free instant pudding and pie filling mix

2 packages (1/2 ounce each) sugar-free powdered lemonade mix

1 container (8 ounces) frozen fat-free whipped topping, thawed

Fresh or frozen mixed berries (optional)

Fresh mint leaves (optional)

Directions

Whisk milk and pudding mix in large bowl 2 minutes or until smooth. Whisk in lemonade mix. When mixture thickens, whisk in whipped topping until smooth. Pour into 8 dessert dishes. Cover and refrigerate until chilled.

To serve, top with berries, if desired. Garnish with mint.

Yield: 8 servings. Serving size: 1 parfait.

Nutrition Facts Per Serving:Calories: 120, Carbohydrates: 21 g, Protein: 4 g, Fat: 1 g, Saturated Fat: 1 g, Cholesterol: 2 mg, Sodium: 405 mg, Fiber: 0 g,Exchanges per serving: 1 Bread/Starch, 1/2 Milk.

SOUTHWESTERN THREE-BEAN AND BARLEY SOUP

This recipe begins, “Serve this zesty bean and barley soup garnished with chopped fresh cilantro and a squeeze of lime, if desired.”

Time: 135 minutes (30 minutes prep)

To view this online, click here.

Ingredients

1 tablespoon extra-virgin olive oil

1 large onion , diced

1 large stalk celery , diced

1 large carrot , diced

9 cups water

4 cups (32-ounce carton) reduced-sodium chicken broth , “no-chicken” broth or vegetable broth

1/2 cup pearl barley

1/3 cup dried black beans

1/3 cup dried great northern beans

1/3 cup dried kidney beans

1 tablespoon chili powder

1 teaspoon ground cumin

1/2 teaspoon dried oregano

3/4 teaspoon salt

Directions

Heat oil in a Dutch oven over medium heat. Add onion, celery and carrot and cook, stirring occasionally, until softened, about 5 minutes. Add water, broth, barley, black beans, great northern beans, kidney beans, chili powder, cumin and oregano. Bring to a lively simmer over high heat. Reduce heat to maintain a simmer and cook, stirring occasionally, until the beans are tender, 1 3/4 to 2 1/2 hours (adding more water, 1/2 cup at a time, if necessary or desired). Season with salt.

Slow-Cooker Variation: Use 2 cups water (instead of 9 cups) and combine all ingredients in a 5- to 6-quart slow cooker. Cover and cook until the beans are tender, about 4 hours on High or 7 to 8 hours on Low.

Nutritional Facts: Servings: 6; Serving Size: about 1 1/3 cups; Calories: 205; Carbohydrates: 35 g; Fat: 3 g; Saturated Fat: 0 g; Protein: 11 g; Cholesterol: 0 mg; Dietary Fiber: 10 g; Potassium: 601 mg; Sodium: 705 mg; Yield: 6 servings; about 1 1/3 cups each; Exchanges: 2 starch; 1 vegetable; 1 lean meat; 1/2 fat

VERY BLUEBERRY SUNDAES

Yield: 4 servings

Source: The Complete Diabetes Prevention Plan

Find this recipe at: http://diabeticgourmet.com/recipes/html/793.shtml

Ingredients

Sauce:

1 cup frozen blueberries

3 tablespoons orange juice OR 2 tablespoons orange juice plus 1 tablespoon orange liqueur

Sugar substitute equal to 2 tablespoons sugar

Rest of ingredients:

2 cups low-fat vanilla ice cream

1/4 cup chopped toasted pecans or sliced toasted almonds

Directions

To make the sauce, place the blueberries, orange juice, and sugar substitute in a mini food processor and process until smooth. Set aside for about 15 minutes, until the mixture has thawed. Or transfer to a covered container and chill until ready to use.

To assemble the sundaes, place a 1/2 cup scoop of ice cream in each of 4 dessert dishes. Top the ice cream in each dish with a quarter of the sauce and a sprinkling of the nuts. Serve immediately.

Nutritional Information Per Serving: Calories: 176; Protein: 3.9 g; Fat: 7.6 g; Sodium: 50 mg; Cholesterol: 5 mg; Saturated Fat: 1.5 g; Dietary Fiber: 2.8 g; Carbohydrates: 25 g; Exchanges: 1-1/2 Carbohydrate, 1-1/2 Fat

CHICKEN CACCIATORE

Servings: 6

View recipe: http://diabeticgourmet.com/recipes/html/64.shtml

Source: Cooking Healthy and Fast

Ingredients

1 cup sliced mushrooms

1 cup tomato sauce

1 16-ounce can whole plum tomatoes

1/2 cup white wine (or cooking wine)

1/4 tsp. basil

1/4 tsp. oregano

1 bay leaf

2 tsp. minced garlic

1 chopped onion

4 half chicken breasts, skinned, boned

2 Tbsp. fat-free chicken broth

Directions

Heat liquid chicken broth in a non-stick skillet and brown chicken, onion, and garlic.

Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer about 30 minutes.

Add mushrooms, cook 10 minutes more.

Remove chicken from pan, boil down sauce until slightly thickened.

Serve over cooked rice.

Nutritional Information Per Serving: Calories: 217; Protein: 28 g; Fat: 3.5 g; Sodium: 382 mg; Cholesterol: 73 mg; Carbohydrates: 15 g; Exchanges: 1 Starch; 4 Lean Meat

ASPARAGUS WITH RED PEPPER SAUCE

Servings: 2

View recipe: http://diabeticgourmet.com/recipes/html/65.shtml

Ingredients

1/2 pound asparagus stalks

1-1/2 large large red peppers

1-3/4 tablespoons olive oil

1/2 tablespoon balsamic vinegar

1/4 teaspoon fresh thyme leaves

Salt & pepper

Directions

Peel the asparagus if necessary and cook the stalks in lightly salted water for 4 to 8 minutes, until fork tender.

Drain under cold water and set the stalks aside.

Broil the peppers on all sides until lightly scorched.

Place the cooked peppers in a paper bag for 10 minutes.

Remove the peppers and peel off the skin.

Cut open the peppers and remove the stem, seeds and white flesh.

Puree the peppers in the food processor.

Mix in the olive oil, balsamic vinegar and thyme.

Taste for seasoning and add salt and pepper if desired.

Place equal amount of the puree on 2 serving dishes.

Top with equal amounts of asparagus.

Nutritional Information Per Serving: Calories: 73; Protein: 3 g; Fat: 3 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable; 1 Fat

LEMONY ANGEL HAIR TOSS

Makes 8 servings.

Source: Dreamfields Healthy Carb Pasta

Find this recipe at: http://diabeticgourmet.com/recipes/html/795.shtml

Ingredients

1 box Dreamfields Angel Hair

1/3 cup olive oil

1/3 cup fresh lemon juice

1/4 teaspoon salt

2 cups packed baby arugula

2 cups halved cherry and/or grape tomatoes, assorted colors if possible

1/3 cup freshly shredded Parmesan cheese

1/3 cup toasted pine nuts (optional)

Salt and pepper (optional)

Directions

Cook pasta according to package directions. Drain; rinse in cold water or in ice water until completely cooled and drain well.

Meanwhile, in small bowl, whisk together olive oil, lemon juice and salt. Toss with pasta.

Add arugula, tomatoes and cheese to pasta. Toss gently to combine. Sprinkle with pine nuts and season with salt and pepper, if desired. Serve at room temperature or chilled.

Nutritional Information Per Serving: Calories: 262; Protein: 8 g; Fat: 11 g; Sodium: 143 mg; Cholesterol: 2 mg; Dietary Fiber: 5 g; Carbohydrates 37g