Diabetic Thursday

It's Diabetic Thursday, time to check out how good (and good tasting!) diabetic food can be. Here are six yummy diabetic recipes to try out, including Philly-Style Meatloaf and Apple Turkey Picadillo. Enjoy!

BROCCOLI FRITTATA

Yield: 4 Servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=692

View recipe: http://diabeticgourmet.com/recipes/html/692.shtml

Ingredients

1/2 cup non-fat cottage cheese

1/2 tsp dried dill

2 cup fat-free egg substitute

2 cups frozen chopped broccoli

1 tsp olive oil

2 tsp margarine

1 large onion, diced

Directions

Mix cottage cheese and egg substitute together; set aside.

In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.

Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.

Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.

As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.

Invert onto a serving plate and cut into wedges.

Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.

Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat

PHILLY-STYLE MEATLOAF

This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”

This is from Diabetic Connect.

View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf

Ingredients

1 1/2 pounds ground beef

1 1/4 teaspoons salt

1 egg

1 dash ground black pepper

1 cup soft bread crumbs

1/2 cup milk

1/3 cup steak sauce, (e.g. Heinz 57)

1 onion, chopped

1/2 cup diced green bell pepper

Directions

Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.

In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.

Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.

Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.

Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g

HUMMUS

Yield: 12 servings (2 tablespoons per serving)

Source: "The Diabetes Food and Nutrition Bible"

Info: http://diabeticgourmet.com/book_archive/details/11.shtml

Print: http://diabeticgourmet.com/recipes/html/661.shtml

Ingredients

1 (15 oz.) can chickpeas, drained, reserve 1 tablespoon liquid

3-6 cloves garlic, minced

1 tablespoon sesame tahini

Juice of 1 lemon

2 teaspoons olive oil

Pinch of cayenne pepper

Directions

Combine all ingredients into a blender until smooth, using 1 tablespoon chickpea liquid if necessary to make a smooth spread.

Nutritional Information Per Serving (2 tablespoons): Calories: 49, Fat: 2 g, Cholesterol: 0 mg, Sodium: 33 mg, Carbohydrate: 7 g, Dietary Fiber: 2 g, Sugars: 1 g, Protein: 2 g, Diabetic Exchanges: 1/2 Carbohydrate

CHOCOLATE BANANA PARFAIT

Yield: 4 servings

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=691

View recipe: http://diabeticgourmet.com/recipes/html/691.shtml

Ingredients

1 cup plain low-fat yogurt

1 (0.8-ounce) box sugar-free chocolate pudding mix

2 medium bananas, 6 ounces each, peeled

1 teaspoon fresh lemon juice

1/4 cup reduced-fat frozen dairy whipped topping unsweetened cocoa powder

1 tablespoon chopped walnuts

4 fresh Bing cherries with stems for garnish (optional)

Directions

In a food processor or blender, combine yogurt and pudding mix until smooth.

Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice.

Place 2 banana quarters in each of 4 dessert parfait glasses or goblets.

Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.

Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if desired.

Nutritional Information Per Serving: Calories: 138; Protein: 4 g; Fat: 3 g; Sodium: 336 mg; Cholesterol: 4 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 25 g; Exchanges: 1/2 bread/starch, 1 fruit

GINGERED ORANGE CARROTS

Yield: About 2 cups (4 servings)

Source: "The New Family Cookbook for People with Diabetes"

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

Print Version: 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 (1/2 cup): Calories: 52, Fat: 2 g, Cholesterol: 0 mg, Sodium: 72 mg, Carbohydrate: 8 g, Dietary Fiber: 2 g, Sugars: 4 g, Protein: 1 g, Diabetic Exchanges: 1 Vegetable, 1/2 Fat

APPLE TURKEY PICADILLO

This recipe begins, “This twist on the Latin American staple is made healthier with lean ground turkey and crisp apples. It doubles well. Try tucking it into whole-wheat tortillas or serve over instant brown rice for a quick and healthy supper.”

This is from Diabetic Connect.

To view this online, click here.

Servings: 2, 1 1/4 cups each; Total Time: 30 minutes

Ingredients

2 teaspoons extra-virgin olive oil

1/3 cup finely chopped red onion

1 clove garlic, minced

8 ounces 99%-lean ground turkey

1/2 teaspoon ground cumin

1/2 teaspoon dried oregano

1/4 teaspoon salt

1/4 teaspoon freshly ground pepper

1/8 teaspoon ground cloves

1 tablespoon cider vinegar

1 medium tart green apple, peeled and chopped

1 cup chopped tomato

3 tablespoons chopped green olives

1/2 teaspoon Worcestershire sauce

1/4 cup sliced scallion greens

Directions

Heat oil in a large skillet over medium heat. Add onion and garlic; cook until soft, stirring often, about 2 minutes. Add turkey; cook, stirring and breaking up, until lightly browned, 4 to 6 minutes.

Stir in cumin, oregano, salt, pepper and cloves; cook for 30 seconds. Stir in vinegar, scraping up any browned bits. Stir in apple, tomato, olives and Worcestershire sauce. Reduce heat and gently simmer, stirring often, until any liquid in the pan has reduced to a syrupy glaze, about 8 minutes. Stir in scallion greens and serve.