Diabetic Thursday

It's Thursday, which means it's Diabetic Thursday, as well as Double-Post Thursday. Here are today's six diabetic recipes to help you through the day, including Pear Custard and Turkey Scaloppine with Marsala Glaze. Enjoy!

ISLAND SALAD

Yield: 2 servings

Source: Mix 'n Match Meals in Minutes for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/13.shtml

View recipe: http://diabeticgourmet.com/recipes/html/724.shtml

Ingredients

1/2 head Boston lettuce (or similar)

1 cup canned hearts of palm, drained and sliced

2 Tablespoons Paul Newman's Oil and Vinegar Salad Dressing

Directions

Wash and dry lettuce and tear into bite-sized pieces.

Place in salad bowl. Add hearts of palm and dressing.

Toss and serve with the fish.

Nutritional Information Per Serving: Calories: 113; Protein: 3 g; Fat: 9 g; Sodium: 480 mg; Cholesterol: 0 mg; Dietary Fiber: 4 g; Sugars: 3 g; Carbohydrates: 7 g; Exchanges: 1 Vegetable, 2 Fat

SPAGHETTI SQUASH CARBONARA

Serves: 6 (1 Serving = 1/2 Cup)

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/357.shtml

Ingredients

1 spaghetti squash (about 2 pounds)

6 strips bacon, cooked crisp, drained and crumbled

1/4 cup fat-free evaporated milk

1/4 cup egg substitute

2 tablespoons grated Parmesan cheese

1/2 teaspoon salt

1/8 teaspoon ground white pepper

Pinch of ground nutmeg

Directions

Preheat the oven to 350 degrees F. Pierce the squash in several place with a fork. Place on a cookie sheet and bake for 50 to 60 minutes, or until soft.

Remove from the oven and let stand for 5 minutes. Split the squash lengthwise; remove the seeds. Using a fork, shred the squash strands into a bowl.

Add the remaining ingredients to the hot spaghetti squash; toss and serve immediately.

Nutritional Information Per Serving; Calories: 82; Protein: 5 g; Fat: 4 g; Sodium: 366 mg; Cholesterol: 7 mg; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 1 Fat

ZUCCHINI LEMON BREAD

Serving: 1/2-inch thick slice. Also contains 1g dietary fiber and 6g sugars

Yields one 18-slice loaf.

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/355.shtml

Ingredients

1 cup all-purpose flour

1/2 cup whole wheat flour

1/2 cup sugar

1-1/2 teaspoons baking powder

1 teaspoon salt

1/2 teaspoon baking soda

1 cup packed shredded peeled zucchini

1/3 cup chopped walnuts

1/2 teaspoon grated lemon zest

1/2 teaspoon cinnamon

1/2 cup fat-free milk

1/3 cup canola or corn oil

2 large eggs, or 1/2 cup egg substitute

Directions

Preheat the oven to 350 degrees F. Prepare a 9x5-inch loaf pan with nonstick pan spray.

Combine the flours, sugar, baking powder, salt, and baking soda in a large bowl. Stir in zucchini, walnuts, lemon zest, and cinnamon.

Combine the milk, oil, and eggs; add to the dry ingredients and mix until the dry ingredients are moistened. Spread evenly in the prepared pan.

Bake 50 to 60 minutes, or until a toothpick inserted in the center comes out clean.

Let the bread stand in the pan for 5 minutes; turn the loaf out onto a wire cooling rack. When cool, cut in 18 slices.

Nutritional Information Per Serving: Calories: 122; Protein: 2 g; Fat: 6 g; Sodium: 206 mg; Cholesterol: 24 mg; Carbohydrates: 15 g; Exchanges: 1 Starch, 1 Fat

BAY AREA RICE SALAD

Yield: 6 cups (8 servings)

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml

View recipe: http://diabeticgourmet.com/recipes/html/728.shtml

Ingredients

2 cups chilled cooked white rice

1 cup chilled cooked wild rice

6 ounces smoked mussels or smoked bay scallops

1/2 cup diced red bell pepper

1/2 cup diced yellow or green bell pepper

1 cup diced peeled cucumber

3 tablespoons light mayonnaise

3 tablespoons light sour cream

1 tablespoon chopped fresh dill, or 1 teaspoon dried dill weed

1 tablespoon fresh lemon juice

1/4 teaspoon freshly ground pepper

Directions

Combine the rices, mussels, peppers, and cucumber in a large bowl.

In a small bowl, combine the remaining ingredients; mix well.

Toss with the rice mixture. Serve immediately or chill.

Serve at room temperature.

Nutritional Information Per Serving: Calories: 159; Protein: 7 g; Fat: 5 g; Sodium: 114 mg; Cholesterol: 27 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 22 g; Exchanges: 1 Starch, 1 Vegetable, 1 Fat

PEAR CUSTARD

Yield: 2 servings

Source: Mix 'n Match Meals in Minutes for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/13.shtml

View recipe: http://diabeticgourmet.com/recipes/html/727.shtml

Ingredients

1 ripe pear, peeled, cored, and cut into 1-inch pieces (1 cup)

1/2 cup fat-free milk

Sugar substitute equivalent to 1/2 teaspoon sugar

1/2 teaspoon vanilla extract

1 egg

1 tablespoon walnut pieces

Directions

Preheat oven to 350 degrees F.

Place pear pieces in 2 ramekins or small oven-proof bowls about 3x1-3/4 inches deep. Mix fat-free milk, sugar substitute, vanilla extract, and egg together and pour on top of pears.

Sprinkle walnuts on top and bake 30 minutes or until custard is firm. Remove from oven, allow to cool a few minutes, and serve.

Nutritional Information Per Serving: Calories: 135; Protein: 6 g; Fat: 5 g; Sodium: 64 mg; Cholesterol: 108 mg; Dietary Fiber: 2 g; Sugars: 13 g; Carbohydrates: 17 g; Exchanges: 1 Carbohydrate, 1 Fat

TURKEY SCALOPPINE WITH MARSALA GLAZE

Serving size: 3-1/2 ounces of turkey, 2 to 3 slices

Source: The New Family Cookbook for People with Diabetes

Book Info: http://diabeticgourmet.com/book_archive/details/26/shtml

View recipe: http://diabeticgourmet.com/recipes/html/722.shtml

Yield: 4 Servings

Ingredients

3 tablespoons all-purpose flour

1/2 teaspoon seasoned salt

1/4 teaspoon ground white pepper

1 pound boneless turkey breast, thinly sliced

1/4 cup dry white wine

1/2 cup homemade chicken broth or canned reduced-sodium chicken broth

1/4 cup sweet marsala wine

1 clove garlic, minced

2 teaspoons brown sugar

1 teaspoon cornstarch

1/2 teaspoon grated lemon zest

Directions

Mix the flour with the seasoned salt and pepper in a pie plate or plastic bag. Dredge the turkey slices and shake off the excess.

Heat a large skillet and spray well with non-stick pan spray. Cook the cutlets in a single layer over medium-high heat about 2 minutes on each side, or until light tan in color. Remove the turkey to a warm platter.

Add the white wine, chicken broth, marsala, garlic, and brown sugar to the skillet. Stir, scraping any bits form the bottom of the pan. Bring to a boil and reduce the sauce to about 1/2 cup.

In a small bowl, mix the cornstarch with 2 tablespoons water. Add to the sauce, bring to a boil, and stir in the lemon zest.

Reduce the heat. Return the turkey to the skillet. Coat with sauce to glaze, and heat thoroughly, about 5 minutes.

Nutritional Information Per Serving: Calories: 172; Protein: 31 g; Fat: 1 g; Sodium: 192 mg; Cholesterol: 82 mg; Dietary Fiber: 0 g; Sugars: 3 g ; Carbohydrates: 7 g; Exchanges: 1/2 Starch, 4 Very Lean Meat

GINGERED ORANGE CARROTS

4 g sugars and 2 g dietary fiber.

Makes about 2 cups (4 servings)

Source: The New Family Cookbook For People with Diabetes

Find this recipe at: http://diabeticgourmet.com/recipes/html/351.shtml

Ingredients

6 medium carrots (about 3/4 pound), peeled and sliced

1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth

1/4 cup orange juice

2 teaspoons margarine

1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger

Directions

Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.

Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.

Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 72 mg; Cholesterol: 0 mg ; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 1/2 Fat