Diabetic Thursday

It's time for another Diabetic Thursday. Here are six delicious diabetic recipes to help you through the day, including Cranberry Orange Cheesecake and Pasta with Broccoli Rabe. Enjoy!

CRANBERRY ORANGE CHEESECAKE

This recipe begins, “Chopped fresh cranberries, grated orange peel and the tang of gingersnaps make this a festive looking and delicious cheesecake variation.

Recipe Yield: Serves: 16

View online: https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-cheesecake

Print version: https://diabeticgourmet.com/diabetic-recipes/cranberry-orange-cheesecake/print/

Ingredients

Crust Ingredients:

1-1/3 cups gingersnap crumbs

3 tablespoons Equal Spoonful or Granulated*

3 tablespoons stick butter or margarine, melted

Cheesecake Ingredients:

3 packages (8 ounces each) reduced fat cream cheese, softened

1 cup Equal Spoonful or Granulated**

2 eggs

2 egg whites

2 tablespoons cornstarch

1/4 teaspoon salt

1 cup reduced-fat sour cream

2 teaspoons vanilla

1 cup chopped fresh or frozen cranberries

1-1/2 teaspoons grated orange peel

Additional grated orange peel (optional)

* May substitute 4-1/2 packets Equal sweetener

** May Substitute 24 packets Equal sweetener

Directions

For Crust, combine gingersnap crumbs, 3 tablespoons Equal and melted butter. Reserve 2 tablespoons crumb mixture.

Press remaining crumb mixture onto bottom of 9-inch springform pan.

Bake in preheated 325F oven 8 minutes. Cool on wire rack while preparing cheesecake.

For Cheesecake, beat cream cheese and 1 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined.

Mix in eggs, egg whites, cornstarch and salt.

Fold in sour cream and vanilla until combined.

Gently stir in cranberries and orange peel.

Pour batter over baked crust. Sprinkle with reserved crumb mixture.

Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack.

Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely.

Cover and refrigerate several hours or overnight before serving.

To serve, remove side of pan. Garnish top of cheesecake with grated orange peel, if desired. Cut cake into wedges.

Nutritional Information Per Serving: Calories: 196; Fat: 13 g; Sodium: 268 mg; Cholesterol: 62 mg; Protein: 7 g; Carbohydrates: 13 g

Diabetic Exchanges: 1 milk, 2-1/2 fat

NEAPOLITAN MEATBALLS

This comes from Diabetic Connect.

To view this online, go to http://www.diabeticconnect.com/diabetic-recipes/general/2219-neapolitan-meatballs

Ingredients

1/2 cup bulgur

2 tablespoons extra-virgin olive oil, divided

8 cloves garlic, very thinly sliced

3/4 teaspoon dried oregano

1/4 teaspoon crushed red pepper

2 28-ounce cans diced tomatoes

4 cups diced plum tomatoes (about 1 1/2 pounds)

2 cups cubed whole-wheat country bread

1 large egg

1 large egg white

1 pound 93%-lean ground beef

1/2 cup finely shredded Parmesan cheese

1/2 teaspoon ground cinnamon

1/2 teaspoon freshly ground pepper, plus more to taste

1/8 teaspoon salt

1/2 teaspoon sugar (optional)

Directions

Place bulgur in a medium bowl and cover generously with hot water. Let soak for 30 minutes. Drain in a fine sieve, pressing to remove excess liquid.

Meanwhile, heat 1 tablespoon oil in a large Dutch oven over medium-low heat. Add garlic, oregano and crushed red pepper; cook, stirring, until softened but not browned, about 1 minute. Stir in canned tomatoes and plum tomatoes; increase heat to medium-high and bring to a simmer. Reduce heat to low. Partially cover and let simmer while you prepare meatballs.

Place bread in a medium bowl and cover with cold water. Let soak for a few minutes. Drain and squeeze out moisture.

Whisk egg and egg white in a large bowl. Add the bulgur, the bread, beef, Parmesan, cinnamon, pepper and salt. Gently combine with a potato masher and/or your hands. Form into 20 oval meatballs about 2 inches long.

Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add half the meatballs and cook, turning occasionally, until browned all over, 3 to 4 minutes. Transfer to a paper towel-lined plate; blot with paper towels. Brown the remaining meatballs.

Mash the simmering tomato sauce with a potato masher to break down any large chunks of tomato. Add the meatballs to the sauce. Simmer over low heat, partially covered, for 50 minutes.

Taste the sauce and add sugar, if it seems tart, and additional pepper to taste. Serve the meatballs with the sauce.

Makes 8 servings, 2 – 3 meatballs each.

Nutritional Facts: Servings: 1; Per serving: 283 calories; 11 g fat (4 g sat, 4 g mono); 73 mg cholesterol; 20 g carbohydrate; 23 g protein; 5 g fiber; 687 mg sodium; 271 mg potassium. 1 Carbohydrate Serving; Exchanges1/2 starch; 1 vegetable; 2 1/2 lean meat

IRISH WHOLE WHEAT SODA BREAD

Yield: Makes 1 Round Loaf

Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=637

View recipe: http://diabeticgourmet.com/recipes/html/637.shtml

Source: America's Everyday Diabetes Cookbook

Ingredients

2 cups whole wheat flour

1 cup all-purpose flour

1 tablespoon granulated sugar

1 teaspoon baking powder

1 teaspoon baking soda

1 teaspoon salt

1-1/2 cups buttermilk

Directions

Preheat oven to 400 degrees F. Lightly grease a baking sheet.

In a large bowl, stir together whole wheat flour, flour, sugar, baking powder, baking soda and salt.

Add buttermilk all at once, stirring with a fork to make a soft, but slightly sticky dough.

With lightly floured hands, form dough into a ball. On a lightly floured surface, knead the dough gently for 8 to 10 times. Pat the dough into a 6-inch thick round, with a slightly flattened top.

Place dough on prepared baking sheet. With a shape knife or pizza cutter, score the top in the shape of a cross or large X. Bake in preheated oven for 35 to 45 minutes. Remove from baking sheet onto a cooling rack immediately. Dust top with rice flour. Serve warm from the oven.

Nutritional Information Per Serving: Calories: 123; Protein: 5 g; Fat: 1 g; Sodium: 335 mg; Cholesterol: 1 mg; Dietary Fiber: 3 g; Carbohydrates: 25 g; Exchanges: 1-1/2 Starch/Bread

CHICKEN PICADILLO

This recipe begins, “This zesty one-pot meal is easy to throw together on a busy weeknight.”

Recipe Yield: 6 servings.Serving size: 3/4 cup chicken and vegetables

View online with photo: https://diabeticgourmet.com/diabetic-recipes/chicken-picadillo

Print version: https://diabeticgourmet.com/diabetic-recipes/chicken-picadillo/print/

Ingredients

2 tsp olive oil

1 large yellow onion, finely chopped

1 medium green bell pepper, rinsed and finely chopped

1 medium red bell pepper, rinsed and finely chopped

1-1/2 Tbsp garlic, mashed (about 3 cloves)

12 oz boneless, skinless chicken breast, cut into thin strips

1/3 cup no-salt-added tomato sauce

1/3 cup low-sodium chicken broth

1/3 cup lemon juice

1/4 tsp ground cumin

2 bay leaves

1/3 cup water

1/4 cup golden seedless raisins

For garnish:1 Tbsp fresh cilantro, rinsed, dried, and chopped (or substitute 1 tsp dried coriander)

1 Tbsp capers, drained

2 Tbsp green olives, chopped

Directions

Heat olive oil in a large saute pan over medium heat. Add the onion, bell peppers, and garlic, and saute until vegetables are soft, about 5 minutes.

Add the chicken, and stir fry for another 5–10 minutes until chicken is no longer pink inside.

Add the tomato sauce, chicken broth, lemon juice, cumin, bay leaves, water, and raisins to the vegetables and chicken.

Cover the pan, and reduce the heat. Simmer for 10 minutes.

Remove the bay leaves, and garnish with fresh cilantro, capers, and green olives, and serve.

Nutritional Information Per Serving: Calories: 162; Fat: 5 g; Saturated Fat: 1 g; Fiber: 2 g; Sodium: 133 mg; Cholesterol: 46 mg; Protein: 18 g; Carbohydrates: 13 g

PARMESAN GREEN BEANS

This recipes begins, “A side dish so tasty, children won’t even know it’s good for them.”

Recipe Yield: Yield: 4 servings

Serving Size: 1 cup green bean mix

Source: Deliciously Healthy Family Meals

View online with photo: https://diabeticgourmet.com/diabetic-recipes/parmesan-green-beans

Print version: https://diabeticgourmet.com/diabetic-recipes/parmesan-green-beans/print/

Ingredients

1 Tbsp olive oil

1 tsp garlic, minced (about 1 clove) (or 1/4 tsp garlic powder)

1 small onion, thinly sliced (about 1/2 cup)

1 bag (16 oz) frozen green beans

1 cup low-sodium chicken broth

1/4 cup grated parmesan cheese

1/4 tsp ground black pepper

Directions

Combine olive oil and garlic in a large saucepan. Cook until garlic is soft, but not browned (about 30 seconds).

Add onion, and continue to cook for about 5 minutes over medium heat until soft.

Add green beans and chicken broth. Bring to a boil and simmer for 2 minutes, until the beans are heated through.

Sprinkle with parmesan cheese and pepper, and serve.

Nutritional Information Per Serving:Calories: 95; Fat: 5 g; Saturated Fat: 1 g; Fiber: 3 g; Sodium: 117 mg; Cholesterol: 4 mg; Protein: 5 g; Carbohydrates: 9 g

CHICKEN PAILLARDS WITH PORCINI-CIDER SAUCE

Recipe Yield: Yield: 4 servings

View online: https://diabeticgourmet.com/diabetic-recipes/chicken-paillards-with-porcini-cider-sauce

Print version: https://diabeticgourmet.com/diabetic-recipes/chicken-paillards-with-porcini-cider-sauce/print/

Ingredients

4 chicken breast halves, boneless and skinless, pounded thin

2 tablespoons flour

1/2 teaspoons salt

1/4 teaspoons freshly ground black pepper

2 tablespoons plus 1 teaspoon olive oil, divided

1 shallot, minced

2 tablespoons balsamic vinegar

2 ounces dried porcini mushrooms, reconstituted in 1 cup boiling water

1/4 cup apple cider

1 tablespoon fresh thyme leaves, minced, plus more for garnish

Directions

Preheat oven 200 degrees F.

Place flour in a shallow bowl; season with salt and pepper.

Dredge each chicken paillard in flour, shaking off excess.

Strain reconstituted porcinis, saving liquid. Chop porcinis and set aside.

In a large skillet, heat 2 tablespoons oil over medium-high heat.

Add chicken and cook until golden brown, about 4 to 5 minutes per side.

Transfer to an ovenproof plate and keep warm in the oven.

Add remaining teaspoon of oil to the pan over medium heat, add shallots and cook 1 to 2 minutes.

Turn heat to high and add the balsamic vinegar, porcini liquid and apple cider. Stir to incorporate any browned bits in the pan and bring to a boil.

Once boiling, reduce to a simmer over medium-low heat and add mushrooms and thyme leaves to sauce. Allow to simmer until sauce has reduced and thickened slightly, about 5 minutes.

To serve, place one chicken paillard on each plate and top with some of the porcini-cider sauce. Garnish with additional thyme sprigs before serving.

Nutritional Information Per Serving: Calories: 340: Fat: 12 g; Saturated Fat: 2.5 g; Fiber: 3 g; Protein: 39 g; Carbohydrates: 15 g

Diabetic Delights

With the 4th of July tomorrow, most of us want something a little celebratory to add to our meals. Here are some diabetic foods that are sure to delight. Enjoy!

PINEAPPLE LIME SORBET

Yield: 4 servings

Found online at http://diabeticgourmet.com/recipes/html/566.shtml

Ingredients

1-1/2 cups pineapple puree

2 teaspoons grated lime or lemon zest

3/4 cup freshly squeezed lime or lemon juice

1/4 cup water

Thin slices lime or lemon

Directions

In a bowl, stir together pineapple puree, lime zest and juice, water and, if desired, sugar.

In an ice cream maker, freeze according to manufacturer's directions.

Divide among 4 individual dessert dishes.

Serve garnished with thin slices of lime.

Nutritional Information (Per Serving): Calories: 38; Protein: 1 g; Sodium: 1 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Carbohydrates: 11 g; Exchanges: 2/3 fruit

CHOCOLATE YOGURT POPS

Found at the Diabetic Gourmet website. The recipe can be viewed at http://diabeticgourmet.com/recipes/html/1117.shtml. Recipe states, "Kids will love to help you make these fun popsicles!" Both adults and kids will love these. Serves: 4

Ingredients

1 (8 ounce) container plain nonfat yogurt

1/4 cup sugar-free cocoa mix

1/4 cup Splenda No Calorie Sweetener, Granulated

4 popsicle sticks

Directions

Mix all ingredients in a small mixing bowl. Spoon mixture into four, 3 ounce paper cups. Set cups in a muffin pan or on a flat plate. Place popsicle sticks in the center. Freeze about 3 hours or until solid.

Peel paper cups away from popsicles before serving.

Nutritional Information (Per Serving): Calories: 50; Protein: 4 g; Sodium: 80 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 0 g; Sugars: 8 g; Carbohydrates: 10 g

CARROT CAKE

Yield: Makes 12 slices; 1 slice per serving

Source: "Great Healthy Food - Diabetes" by Azmina Govindji

Book Info: http://diabeticgourmet.com/book_archive/details/7.shtml

Print Version: http://diabeticgourmet.com/recipes/html/614.shtml

Ingredients

1-1/4 cups whole wheat flour

Pinch of salt

2-1/2 teaspoons baking powder

1 teaspoon ground cinnamon

1 teaspoon ground ginger

1/2 cup light brown sugar

3/4 cup raisins, soaked overnight in 1/2 cup unsweetened orange juice

4 medium carrots, peeled and finely grated

1 tablespoon sunflower oil

2 medium egg whites, at room temperature

3-1/2 ounces low-fat cream cheese beaten with 2 teaspoons sifted confectioners' sugar

Directions

Preheat the oven to 325 degrees F. Lightly grease an 8 x 4 inch loaf pan and line it with parchment paper.

Sift the flour, salt, baking powder, cinnamon and ginger into a large bowl, tipping in any bran left in the sifter.

Stir in the sugar, raisins with their juice, carrots and oil and mix well.

Beat the egg whites until they stand up in soft peaks, then fold lightly but thoroughly into the carrot mixture, using a large spoon or spatula.

Pour into the pan and bake in the center of the oven for about 1-1/4 hours, or until a skewer inserted in the center comes out clean.

Cool in the pan for 10 minutes, then turn out onto a wire rack and peel off the lining paper. When completely cool, cut in half horizontally and fill with the sweetened cream cheese.

Nutritional Information Per Serving (1/12 of recipe): Calories: 137, Protein: 4 g, Fat: 3 g, Saturated Fat: 1 g, Carbohydrate: 26 g, Fiber: 3 g, Cholesterol: 5 mg, Sodium: 154 mg Diabetic Exchanges: 1 Starch, 2/3 Fruit, 1/2 Fat

APRICOT-WALNUT SWIRL COFFEECAKE

This recipe can be found online at http://diabeticgourmet.com/recipes/html/1119.shtml. The recipe states, "This simple-to-make coffeecake, with it's apricot, cinnamon and nut filling, has all the richness of full fat and the taste of sugar." Yields 16 servings.

Ingredients

Walnut Filling:

1/2 cup sugar-free apricot preserves or apricot spreadable fruit

3/4 cup Equal Spoonful*

4 teaspoons ground cinnamon

1/2 cup chopped nuts

Coffeecake:

2-1/2 cups reduced-fat baking mix (Bisquick)

2 cups Equal Spoonful/Granulated*

2 tablespoons cornstarch

1 cup low fat vanilla yogurt

6 tablespoons stick butter or margarine, melted

1/4 cup 2% milk

2 eggs

1 teaspoon vanilla

1/2 teaspoon almond extract

* May substitute 12 packets Equal sweetener

** May substitute 48 packets Equal sweetener

Directions

For Walnut Filling, combine 1/2 cup apricot preserves, 3/4 cup Equal, cinnamon and nuts in small bowl; set aside.

For Coffeecake, combine baking mix, 2 cups Equal and cornstarch. Add remaining ingredients, mixing until smooth. Spread 1/3 of batter in well sprayed 9 or 12 cup bundt pan. Spoon half the Walnut Filling over batter. Repeat layers, ending with batter.

Bake in preheated 350F oven 40 to 45 minutes or until coffeecake is browned on top and wooden pick inserted in center comes out clean. Cool in pan 10 minutes. Invert onto rack and cool.

Spoon 1/3 cup apricot preserves over top of coffeecake, if desired. Serve warm.

Nutritional Information (Per Serving): Calories: 175; Protein: 4 g; Sodium: 308 mg; Cholesterol: 18 mg; Fat: 7 g; Carbohydrates: 27 g; Exchanges: 2 starch, 1 fat

CHOCOLATE COFFEE TIRAMISU

Chocolate, coffee, tiramisu...what's not to like?

Makes: 16 Servings

Source: The Best Diabetes Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/25.shtml

View Online: http://diabeticgourmet.com/recipes/html/520.shtml

Ingredients

1-1/2 cups 5% ricotta cheese

1/2 cup light cream cheese

1/2 cup granulated sugar

3 tablespoons cocoa

1 egg yolk

1 teaspoon vanilla

3 egg whites

1/3 cup granulated sugar

3/4 strong, prepared coffee

3 tablespoon chocolate or coffee-flavored liqueur

16 lady finger cookies

Directions

Spray a 9-inch square baking dish with vegetable spray.

In a food processor, combine ricotta cheese, cream cheese, 1/2 cup sugar, cocoa, egg yolk and vanilla until smooth; transfer to a bowl.

In bowl, beat egg whites until soft peaks form. Gradually add 1/3 cup sugar and continue to beat until stiff peaks form. Gently fold the whites into the ricotta mixture.

Combine coffee and liqueur in a small bowl.

Put half of lady fingers in bottom of dish. Sprinkle with half of coffee-liqueur mixture. Spread half of ricotta mixtureon top. Repeat layers. Cover and chill for at least 3 hours, or overnight.

Nutritional Information Per Serving: Calories: 150; Protein: 6 g; Fat: 5 g; Sodium: 102 mg; Cholesterol: 66 mg; Carbohydrates: 21 g; Exchanges: 1/2 Starch, 1 Other Carbohydrate, 1/2 Lean Meat, 1/2 Fat

CRANBERRY ORANGE CHEESECAKE

This recipe can be found at http://diabeticgourmet.com/recipes/html/982.shtml. The recipe states, "Chopped fresh cranberries, grated orange peel and the tang of gingersnaps make this a festive looking and delicious cheesecake variation." Serves 16

Ingredients

Crust Ingredients:

1-1/3 cups gingersnap crumbs

3 tablespoons Equal Spoonful or Granulated*

3 tablespoons stick butter or margarine, melted

Cheesecake Ingredients:

3 packages (8 ounces each) reduced fat cream cheese, softened

1 cup Equal Spoonful or Granulated**

2 eggs

2 egg whites

2 tablespoons cornstarch

1/4 teaspoon salt

1 cup reduced-fat sour cream

2 teaspoons vanilla

1 cup chopped fresh or frozen cranberries

1-1/2 teaspoons grated orange peel

Additional grated orange peel (optional)

* May substitute 4-1/2 packets Equal sweetener

** May Substitute 24 packets Equal sweetener

Directions

For Crust, combine gingersnap crumbs, 3 tablespoons Equal and melted butter. Reserve 2 tablespoons crumb mixture. Press remaining crumb mixture onto bottom of 9-inch springform pan. Bake in preheated 325 degrees F oven 8 minutes. Cool on wire rack while preparing cheesecake.

For Cheesecake, beat cream cheese and 1 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites, cornstarch and salt. Fold in sour cream and vanilla until combined. Gently stir in cranberries and orange peel. Pour batter over baked crust. Sprinkle with reserved crumb mixture. Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight before serving. To serve, remove side of pan. Garnish top of cheesecake with grated orange peel, if desired. Cut cake into wedges.

Nutritional Information (Per Serving): Calories: 196; Protein: 7 g; Sodium: 268 mg; Cholesterol: 62 mg; Fat: 13 g; Carbohydrates: 13 g; Exchanges: 1 milk, 2-1/2 fat

It's a Wrap...and Chili, Soup, and Cheesecake

Today's yummy offerings are healthy meals from several different emailing lists that I currently receive: Diabetic Gourmet, My Daily Moment, and Macrina Bakery.

TURKEY, SPINACH AND APPLE WRAP

Makes two wraps, or 2 servings

View Online: http://diabeticgourmet.com/recipes/html/438.shtml

Ingredients

1 Tbsp. reduced-fat mayonnaise

2 tsp. honey mustard

2 whole-wheat lavash wraps or flour tortillas

2 cups (washed and dried) baby spinach leaves, loosely

packed, or two large leave sof a soft leafy green lettuce

4 thin slices turkey breast (4 ounces)

1/4 Granny Smith apple, sliced paper-thin

Directions

Combine mayonnaise and mustard. Lay out both wraps. Spread the edges of each with the mayonnaise mixture.

Leaving a margin free on the side closest to you, arrange a layer of greens on top of wraps. Top each layer with half the turkey. Evenly divide apple slices and lay lengthwise across turkey.

Fold over the end of the wrap closest to you, then the two sides. Roll the wrap as tightly as possible toward the opposite side. Cover each wrap tightly in plastic wrap and refrigerate, seam side down, up to 4 hours before serving.

When ready to serve, remove plastic wrap and cut each wrap in half, at an angle.

Nutritional Information Per Serving

Calories: 234 ; Protein: 20 g ; Fat: 7 g ; Sodium: 294 mg; Carbohydrates: 27 g

Exchanges: 1 Bread/Starch, 2 Vegetable, 1 Fruit, 1-1/2 Fat

CRANBERRY ORANGE CHEESECAKE

view online at http://diabeticgourmet.com/recipes/html/982.shtml

Chopped fresh cranberries, grated orange peel and the tang of gingersnaps make this a festive looking and delicious cheesecake variation.

Serves: 16

Ingredients

Crust Ingredients:

1-1/3 cups gingersnap crumbs

3 tablespoons Equal Spoonful or Granulated*

3 tablespoons stick butter or margarine, melted

Cheesecake Ingredients:

3 packages (8 ounces each) reduced fat cream cheese, softened

1 cup Equal Spoonful or Granulated**

2 eggs

2 egg whites

2 tablespoons cornstarch

1/4 teaspoon salt

1 cup reduced-fat sour cream

2 teaspoons vanilla

1 cup chopped fresh or frozen cranberries

1-1/2 teaspoons grated orange peel

Additional grated orange peel (optional)

* May substitute 4-1/2 packets Equal sweetener

** May Substitute 24 packets Equal sweetener

Directions

For Crust, combine gingersnap crumbs, 3 tablespoons Equal and melted butter. Reserve 2 tablespoons crumb mixture. Press remaining crumb mixture onto bottom of 9-inch springform pan. Bake in preheated 325 degrees F oven 8 minutes. Cool on wire rack while preparing cheesecake.

For Cheesecake, beat cream cheese and 1 cup Equal in mixing bowl on medium speed of mixer until smooth and well combined. Mix in eggs, egg whites, cornstarch and salt. Fold in sour cream and vanilla until combined. Gently stir in cranberries and orange peel. Pour batter over baked crust. Sprinkle with reserved crumb mixture.

Bake in preheated oven 45 to 50 minutes or until center of cake is almost set. Cool on wire rack. Gently run metal spatula around rim of pan to loosen cake. Let cheesecake cool completely. Cover and refrigerate several hours or overnight before serving.

To serve, remove side of pan. Garnish top of cheesecake with grated orange peel, if desired. Cut cake into wedges.

Nutritional Information Per Serving

Calories: 196 ; Protein: 7 g ; Fat: 13 g ; Sodium: 268 mg; Cholesterol: 62 mg ; Carbohydrates: 13 g

Exchanges: 1 milk, 2-1/2 fat

SLOW-COOK VEGGIE CHILI

Ingredients

1/2 cup olive oil

4 onions, chopped

2 green bell peppers, seeded and chopped

2 red bell peppers, seeded and chopped

4 cloves garlic, minced

1 (14 oz.) package firm tofu, drained and cubed

4 (15.5 oz.) cans black beans, drained

2 (15 oz.) cans crushed tomatoes

2 tsp. salt

1/2 tsp. ground black pepper

2 tsp. ground cumin

6 tbsp. chili powder

2 tbsp. dried oregano

2 tbsp. distilled white vinegar

1 tbsp. liquid hot pepper sauce, such as Tabasco

Preparation

Heat the olive oil in a large skillet over medium-high heat. Add the onions; cook and stir until they start to become soft. Add the green peppers, red peppers, garlic and tofu; cook and stir until vegetables are lightly browned and tender, the whole process should take about 10 minutes.

Pour the black beans into the slow cooker and set to Low. Stir in the sauted vegetables and tomatoes. Season with salt, pepper, cumin, chili powder, oregano, vinegar and hot pepper sauce; Stir gently and cover. Cook on Low for 6 to 8 hours.

Additional Tips

Ready in 6 hours 10 min

Makes 8 servings

CREAMY LENTIL & HAM SOUP

The email from Macrina Bakery read, "Soup season has arrived! Hearty and comforting, this soup is perfect for warming up crisp fall days. It also makes a quick weeknight meal. We like to serve it with our toasted Macrina Casera bread or an Organic Greens Salad. if you can't find green lentils at your market, regular lentils are a suitable substitute." Enjoy!

Ingredients

2 teaspoons olive oil

1 teaspoon unsalted butter

1/2 cup onions, diced small

1 cup carrots, diced small

1 cup celery, diced small

1/4 cup leeks, diced small

1/2 cup fennel, diced small

2 teaspoons garlic, chopped

1/2 cup ham, diced into 1/4-inch pieces

1 teaspoon fresh tarragon, chopped

2 teaspoons fresh thyme, chopped

1/4 cup white wine

2/3 cup French green lentils

4 cups vegetable or chicken stock

1/2 cup heavy cream

Salt & pepper to taste

Serves 4

Place olive oil and butter into a medium-sized, heavy-bottom soup pot. Over medium heat, warm the oil and melt the butter.

Add onions, carrots, celery, leeks and fennel to the pot. Cover and cook, sweating the vegetables for 8 to 10 minutes.

Remove the cover from the pot, and add the garlic, ham, thyme and tarragon. Cook for 3 to 5 minutes until the garlic is fragrant but not browned.

Add the wine and cook for 2 minutes, reducing the liquid by half. Then add the lentils and stock. Bring everything to a simmer, and cook for 30 minutes.

Stir in the heavy cream, cooking for 8 to 10 more minutes or until the lentils are tender.

Season with salt and black pepper to taste.