It's Thursday, which means (ta-da) Diabetic Thursday. So...here are today's six diabetic recipes. Enjoy!
MISO ONION SOUP
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/515.shtml
Ingredients
2 Tbsp. canola oil, divided
3 peeled red (Spanish) onions, halved and thinly-sliced
1 tsp. sugar or equivalent sugar-substitute
1 Tbsp. Dijon-style mustard
1 tsp. dried thyme
3 cups fat-free, reduced-sodium beef broth
5 cups water
Salt and freshly ground black pepper
6 1-inch thick slices whole-wheat Italian bread
1/4 cup red or brown rice miso
1/3 cup freshly-grated Parmesan cheese (optional)
Directions
Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.
Sprinkle the sugar over the onions and stir in. Increase heat and saute until onions are well browned, about 12 minutes, stirring often.
Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.
Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.
Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.
Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).
Nutritional Information Per Serving: Calories: 102; Protein: 5 g; Fat: 4 g; Sodium: 608 mg; Carbohydrates: 13 g; Less than 1 g saturated fat, 3 g dietary fiber; Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat
GRILLED CHICKEN WITH FRUIT SALSA
Yield: 4 servings.
Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Info: http://diabeticgourmet.com/book_archive/details/11.shtml
View online: http://diabeticgourmet.com/recipes/html/537.shtml
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Calories from Fat: 54 ; Protein: 32 g; Fat: 6 g; Sodium: 79 mg; Cholesterol: 85 mg; Dietary Fiber: 3 g; Sugars: 25 g; Carbohydrates: 30 g; Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
BLUEBERRY CRUMBLE
Makes: 2-1/2 cups (5 Servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2/3 cup graham cracker crumbs
2 tablespoons sugar
1/2 tablespoon ground cinnamon
2 tablespoons margarine
2 cups fresh blueberries
Directions
Preheat the oven to 350 degrees F. Prepare an 8-inch-round baking dish with butter-flavored nonstick pan spray.
In a small bowl, combine the crumbs, sugar, and cinnamon. Cut in the margarine with a fork or pastry blender until the mixture is crumbly.
Place the berries in a prepared baking dish. Cover with the crumb mixture. Bake 30 minutes. Serve warm.
Nutritional Information Per Serving (1/2 cup): Calories: 164, Fat: 6 g, Cholesterol: 0 mg, Sodium: 159 mg, Carbohydrate: 26 g, Dietary Fiber: 2 g, Sugars: 13 g, Protein: 2 g; Diabetic Exchanges: 1 Starch, 1/2 Fruit, 1 Fat
TUNA SALAD WRAP
This starts off, “Use vegetables in wraps, which hold better than sandwiches if you keep the wrapper flexible and don't overstuff them. The following recipe uses cream cheese and a lettuce leaf to prevent the moist filling from turning the wrapper soggy. Cold wraps usually improve in flavor by sitting in the refrigerator overnight.” Makes 4 wraps.
Find this recipe at: http://diabeticgourmet.com/recipes/html/231.shtml
Ingredients
1 can (6.5 oz.) water-packed white tuna, drained
1 small carrot, shredded
1/4 cup finely chopped celery
1/4 cup finely chopped green pepper
1/2 Tbsp. dried chives or chervil
2-4 Tbsp. nonfat mayonnaise
Salt and freshly ground black pepper, to taste
4 8-inch flour tortillas
4 Tbsp. nonfat cream cheese
4 well-dried leaves of leafy green lettuce slightly smaller than a tortilla
1/2 cup shredded reduced-fat cheddar cheese
4 sprigs fresh mint, cilantro, or flat-leaf parsley
Directions
In small bowl, combine tuna, carrot, celery, green pepper, chives and enough mayonnaise to make a moist (but not wet) salad. Add salt and freshly ground pepper to taste.
On each tortilla, spread a thin layer of cream cheese (about 1 tablespoon) across the center two-thirds of tortilla's surface, leaving a 2-inch margin along edges. Center 1 lettuce leaf on top of each tortilla. Press leaf into cream cheese. Spread one-fourth of the tuna salad firmly over each lettuce leaf, leaving a 2-inch margin at top and bottom of each tortilla. Sprinkle one-fourth of cheese over each tortilla and top with sprig of fresh mint or other fresh herb.
Fold the bottom of the tortilla up to cover the top of the filling. Fold in the two sides a quarter-inch. Roll tortilla up, holding side folds in. Roll wraps tightly and as firmly as possible to ensure packets stays closed. Tightly seal each in plastic wrap and refrigerate until ready to serve or pack. Wraps made without wet ingredients can keep for 24 hours or more without getting soggy.
Nutritional Information Per Serving: Calories: 238; Protein: 20 g; Fat: 6 g; Sodium: 534 mg; Carbohydrates: 24 g; Exchanges: 2 Low-Fat Meat; 1 Bread/Starch; 1-1/2 Vegetable
BAKED CHICKEN PARMESAN
Servings: 6
Find this recipe at: http://diabeticgourmet.com/recipes/html/228.shtml
Ingredients
Vegetable oil spray
4 slices whole-wheat bread
1/4 cup plus 2 tablespoons grated Parmesan cheese
1-1/2 tablespoons finely snipped fresh parsley
1-1/2 teaspoons paprika
3/4 teaspoon garlic powder
1/2 teaspoon dried thyme, crumbled
1/2 cup nonfat or low-fat buttermilk
Vegetable oil spray
6 boneless, skinless chicken breast halves, about 4 ounces each, all visible fat removed
Directions
Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside.
In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs.
Pour buttermilk into a shallow bowl.
Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray.
Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.
Nutritional Information Per Serving: Calories: 209; Protein: 38 g; Fat: 1 g; Sodium: 303 mg; Cholesterol: 68 mg; Carbohydrates: 11 g; Exchanges: 3/4 Bread/Starch; 4 Low-Fat Meat
CHICKEN WITH TRI-COLORED PEPPERS
Yield: 4 servings
Source: The Diabetes Food and Nutrition Bible
Find this recipe at: http://diabeticgourmet.com/recipes/html/403.shtml
Ingredients
2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, cut into 2-inch strips
1/2 cup diced onion
2 cloves garlic, minced
1 each small red, yellow, and green bell peppers, seeded and sliced into 1-inch strips
1/2 cup fat-free, reduced-sodium chicken broth
2 tablespoons lite soy sauce
1 tablespoon white wine (optional)
1/2 teaspoon sesame oil
2 teaspoons cornstarch
Directions
In a wok or heavy skillet over medium-high heat, heat the canola oil. Add the chicken and saute for 2 minutes. Add the onion and garlic and saute for 4-5 minutes more.
Remove the chicken and onion from the pan. Add the peppers and saute for 5 minutes.
Combine the broth, soy sauce, white wine, sesame oil, and cornstarch in a measuring cup and mix well.
Add the sauce to the peppers. Add the chicken and onions back to the pan. Stir for 1-2 minutes until sauce has thickened.
Nutritional Information Per Serving: Calories: 204; Protein: 27 g; Fat: 6 g; Sodium: 425 mg; Cholesterol: 68 mg; Carbohydrates: 10 g; Exchanges: 4 Very Lean Meat, 2 Vegetable, 1/2 Fat
Showing posts with label Miso Onion Soup. Show all posts
Showing posts with label Miso Onion Soup. Show all posts
Thursday, October 13, 2016
Thursday, June 30, 2016
Diabetic Thursday
Enjoy!
TEXAS RED CHILI
Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/90.shtml
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute.
Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
CHICKEN JAMBALAYA
Makes 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
SPINACH SALAD WITH CREAMY BEET DRESSING
Makes 2 servings.
View recipe: http://diabeticgourmet.com/recipes/html/916.shtml
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1-1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium chicken or vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed. With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 4 g; Sodium: 119 mg; Saturated Fat: under 1 g; Carbohydrates: 11 g
LEMON MERINGUE PIE
Serves: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/926.shtml
Ingredients
For Pie Filling:
Pastry for single-crust 9-inch pie
2-1/4 cups water
1/2 cup fresh lemon juice or frozen lemon juice concentrate*
1/2 cup cornstarch
2 eggs
2 egg whites
1-1/2 teaspoons grated lemon peel
1-1/2 cups Equal Spoonful or Granulated**
2 tablespoons stick butter or margarine
1 to 2 drops yellow food coloring (optional)
For Meringue:
3 egg whites
1/4 teaspoon cream tartar
2/3 cup Equal Spoonful or Granulated***
* Such as Minute Maid Premium Lemon juice (frozen) 100% Pure Lemon Juice from Concentrate
** May substitute 36 packets Equal sweetener
Directions
For Pie Filling, 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 425F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Combine water, lemon juice and cornstarch in medium saucepan. Bring to a boil over medium-high heat, stirring constantly. Boil and stir 1 minute. Beat eggs, 2 egg whites and lemon peel in medium bowl. Mix in 1-1/2 cups Equal. Stir about half of hot cornstarch mixture into egg mixture.
Return all to saucepan. Cook and stir over low heat 1 minute. Remove from heat. Stir in butter until melted. Stir in food coloring, if desired. Pour mixture over baked pie shell.
For Meringue, beat 3 egg whites in mixing bowl on medium speed of mixer until foamy. Add cream of tartar. Beat to soft peaks. Gradually beat in 2/3 cup Equal, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.
Bake pie in 425F oven about 5 minutes or until meringue is lightly browned. Cool completely on wire rack. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 178; Protein: 5 g; Fat: 9 g; Sodium: 133 mg; Cholesterol: 65 mg ; Carbohydrates: 20 g; Exchanges: 1 starch, 2 fat
MISO ONION SOUP
Less than 1 g. saturated fat, 3 g. dietary fiber
Yield: 8 servings
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/515.shtml
Ingredients
2 Tbsp. canola oil, divided
3 peeled red (Spanish) onions, halved and thinly-sliced
1 tsp. sugar or equivalent sugar-substitute
1 Tbsp. Dijon-style mustard
1 tsp. dried thyme
3 cups fat-free, reduced-sodium beef broth
5 cups water
Salt and freshly ground black pepper
6 1-inch thick slices whole-wheat Italian bread
1/4 cup red or brown rice miso
1/3 cup freshly-grated Parmesan cheese (optional)
Directions
Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.
Sprinkle the sugar over the onions and stir in. Increase heat and saute until onions are well browned, about 12 minutes, stirring often.
Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.
Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.
Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.
Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).
Nutritional Information Per Serving: Calories: 102; Protein: 5 g; Fat: 4 g; Sodium: 608 mg; Carbohydrates: 13 g; Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
http://diabeticgourmet.com/recipes/html/923.shtml
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Protein: 2 g; Fat: 3 g; Sodium: 138 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 2 Vegetable, 1/2 Fat
TEXAS RED CHILI
Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/90.shtml
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute.
Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
CHICKEN JAMBALAYA
Makes 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
SPINACH SALAD WITH CREAMY BEET DRESSING
Makes 2 servings.
View recipe: http://diabeticgourmet.com/recipes/html/916.shtml
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1-1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium chicken or vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed. With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 4 g; Sodium: 119 mg; Saturated Fat: under 1 g; Carbohydrates: 11 g
LEMON MERINGUE PIE
Serves: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/926.shtml
Ingredients
For Pie Filling:
Pastry for single-crust 9-inch pie
2-1/4 cups water
1/2 cup fresh lemon juice or frozen lemon juice concentrate*
1/2 cup cornstarch
2 eggs
2 egg whites
1-1/2 teaspoons grated lemon peel
1-1/2 cups Equal Spoonful or Granulated**
2 tablespoons stick butter or margarine
1 to 2 drops yellow food coloring (optional)
For Meringue:
3 egg whites
1/4 teaspoon cream tartar
2/3 cup Equal Spoonful or Granulated***
* Such as Minute Maid Premium Lemon juice (frozen) 100% Pure Lemon Juice from Concentrate
** May substitute 36 packets Equal sweetener
Directions
For Pie Filling, 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 425F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Combine water, lemon juice and cornstarch in medium saucepan. Bring to a boil over medium-high heat, stirring constantly. Boil and stir 1 minute. Beat eggs, 2 egg whites and lemon peel in medium bowl. Mix in 1-1/2 cups Equal. Stir about half of hot cornstarch mixture into egg mixture.
Return all to saucepan. Cook and stir over low heat 1 minute. Remove from heat. Stir in butter until melted. Stir in food coloring, if desired. Pour mixture over baked pie shell.
For Meringue, beat 3 egg whites in mixing bowl on medium speed of mixer until foamy. Add cream of tartar. Beat to soft peaks. Gradually beat in 2/3 cup Equal, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.
Bake pie in 425F oven about 5 minutes or until meringue is lightly browned. Cool completely on wire rack. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 178; Protein: 5 g; Fat: 9 g; Sodium: 133 mg; Cholesterol: 65 mg ; Carbohydrates: 20 g; Exchanges: 1 starch, 2 fat
MISO ONION SOUP
Less than 1 g. saturated fat, 3 g. dietary fiber
Yield: 8 servings
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/515.shtml
Ingredients
2 Tbsp. canola oil, divided
3 peeled red (Spanish) onions, halved and thinly-sliced
1 tsp. sugar or equivalent sugar-substitute
1 Tbsp. Dijon-style mustard
1 tsp. dried thyme
3 cups fat-free, reduced-sodium beef broth
5 cups water
Salt and freshly ground black pepper
6 1-inch thick slices whole-wheat Italian bread
1/4 cup red or brown rice miso
1/3 cup freshly-grated Parmesan cheese (optional)
Directions
Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.
Sprinkle the sugar over the onions and stir in. Increase heat and saute until onions are well browned, about 12 minutes, stirring often.
Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.
Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.
Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.
Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).
Nutritional Information Per Serving: Calories: 102; Protein: 5 g; Fat: 4 g; Sodium: 608 mg; Carbohydrates: 13 g; Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
http://diabeticgourmet.com/recipes/html/923.shtml
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Protein: 2 g; Fat: 3 g; Sodium: 138 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 2 Vegetable, 1/2 Fat
Thursday, April 28, 2016
Diabetic Thursday
An article from Diabetic Connect in September talks about the possibility of stem cell therapy finding a cure for diabetic neuropathy. To read the article, click here.
And now for today's six recipes. Enjoy!
TEXAS RED CHILI
Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/90.shtml
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute.
Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
CHICKEN JAMBALAYA
Makes 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
SPINACH SALAD WITH CREAMY BEET DRESSING
Makes 2 servings.
View recipe: http://diabeticgourmet.com/recipes/html/916.shtml
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1-1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium chicken or vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed. With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 4 g; Sodium: 119 mg; Saturated Fat: under 1 g; Carbohydrates: 11 g
LEMON MERINGUE PIE
Serves: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/926.shtml
Ingredients
For Pie Filling:
Pastry for single-crust 9-inch pie
2-1/4 cups water
1/2 cup fresh lemon juice or frozen lemon juice concentrate*
1/2 cup cornstarch
2 eggs
2 egg whites
1-1/2 teaspoons grated lemon peel
1-1/2 cups Equal Spoonful or Granulated**
2 tablespoons stick butter or margarine
1 to 2 drops yellow food coloring (optional)
For Meringue:
3 egg whites
1/4 teaspoon cream tartar
2/3 cup Equal Spoonful or Granulated***
* Such as Minute Maid Premium Lemon juice (frozen) 100% Pure Lemon Juice from Concentrate
** May substitute 36 packets Equal sweetener
Directions
For Pie Filling, 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 425F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Combine water, lemon juice and cornstarch in medium saucepan. Bring to a boil over medium-high heat, stirring constantly. Boil and stir 1 minute. Beat eggs, 2 egg whites and lemon peel in medium bowl. Mix in 1-1/2 cups Equal. Stir about half of hot cornstarch mixture into egg mixture.
Return all to saucepan. Cook and stir over low heat 1 minute. Remove from heat. Stir in butter until melted. Stir in food coloring, if desired. Pour mixture over baked pie shell.
For Meringue, beat 3 egg whites in mixing bowl on medium speed of mixer until foamy. Add cream of tartar. Beat to soft peaks. Gradually beat in 2/3 cup Equal, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.
Bake pie in 425F oven about 5 minutes or until meringue is lightly browned. Cool completely on wire rack. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 178; Protein: 5 g; Fat: 9 g; Sodium: 133 mg; Cholesterol: 65 mg ; Carbohydrates: 20 g; Exchanges: 1 starch, 2 fat
MISO ONION SOUP
Less than 1 g. saturated fat, 3 g. dietary fiber
Yield: 8 servings
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/515.shtml
Ingredients
2 Tbsp. canola oil, divided
3 peeled red (Spanish) onions, halved and thinly-sliced
1 tsp. sugar or equivalent sugar-substitute
1 Tbsp. Dijon-style mustard
1 tsp. dried thyme
3 cups fat-free, reduced-sodium beef broth
5 cups water
Salt and freshly ground black pepper
6 1-inch thick slices whole-wheat Italian bread
1/4 cup red or brown rice miso
1/3 cup freshly-grated Parmesan cheese (optional)
Directions
Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.
Sprinkle the sugar over the onions and stir in. Increase heat and saute until onions are well browned, about 12 minutes, stirring often.
Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.
Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.
Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.
Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).
Nutritional Information Per Serving: Calories: 102; Protein: 5 g; Fat: 4 g; Sodium: 608 mg; Carbohydrates: 13 g; Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
http://diabeticgourmet.com/recipes/html/923.shtml
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Protein: 2 g; Fat: 3 g; Sodium: 138 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 2 Vegetable, 1/2 Fat
And now for today's six recipes. Enjoy!
TEXAS RED CHILI
Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/90.shtml
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute.
Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
CHICKEN JAMBALAYA
Makes 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
SPINACH SALAD WITH CREAMY BEET DRESSING
Makes 2 servings.
View recipe: http://diabeticgourmet.com/recipes/html/916.shtml
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1-1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium chicken or vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed. With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 4 g; Sodium: 119 mg; Saturated Fat: under 1 g; Carbohydrates: 11 g
LEMON MERINGUE PIE
Serves: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/926.shtml
Ingredients
For Pie Filling:
Pastry for single-crust 9-inch pie
2-1/4 cups water
1/2 cup fresh lemon juice or frozen lemon juice concentrate*
1/2 cup cornstarch
2 eggs
2 egg whites
1-1/2 teaspoons grated lemon peel
1-1/2 cups Equal Spoonful or Granulated**
2 tablespoons stick butter or margarine
1 to 2 drops yellow food coloring (optional)
For Meringue:
3 egg whites
1/4 teaspoon cream tartar
2/3 cup Equal Spoonful or Granulated***
* Such as Minute Maid Premium Lemon juice (frozen) 100% Pure Lemon Juice from Concentrate
** May substitute 36 packets Equal sweetener
Directions
For Pie Filling, 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 425F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Combine water, lemon juice and cornstarch in medium saucepan. Bring to a boil over medium-high heat, stirring constantly. Boil and stir 1 minute. Beat eggs, 2 egg whites and lemon peel in medium bowl. Mix in 1-1/2 cups Equal. Stir about half of hot cornstarch mixture into egg mixture.
Return all to saucepan. Cook and stir over low heat 1 minute. Remove from heat. Stir in butter until melted. Stir in food coloring, if desired. Pour mixture over baked pie shell.
For Meringue, beat 3 egg whites in mixing bowl on medium speed of mixer until foamy. Add cream of tartar. Beat to soft peaks. Gradually beat in 2/3 cup Equal, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.
Bake pie in 425F oven about 5 minutes or until meringue is lightly browned. Cool completely on wire rack. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 178; Protein: 5 g; Fat: 9 g; Sodium: 133 mg; Cholesterol: 65 mg ; Carbohydrates: 20 g; Exchanges: 1 starch, 2 fat
MISO ONION SOUP
Less than 1 g. saturated fat, 3 g. dietary fiber
Yield: 8 servings
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/515.shtml
Ingredients
2 Tbsp. canola oil, divided
3 peeled red (Spanish) onions, halved and thinly-sliced
1 tsp. sugar or equivalent sugar-substitute
1 Tbsp. Dijon-style mustard
1 tsp. dried thyme
3 cups fat-free, reduced-sodium beef broth
5 cups water
Salt and freshly ground black pepper
6 1-inch thick slices whole-wheat Italian bread
1/4 cup red or brown rice miso
1/3 cup freshly-grated Parmesan cheese (optional)
Directions
Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.
Sprinkle the sugar over the onions and stir in. Increase heat and saute until onions are well browned, about 12 minutes, stirring often.
Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.
Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.
Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.
Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).
Nutritional Information Per Serving: Calories: 102; Protein: 5 g; Fat: 4 g; Sodium: 608 mg; Carbohydrates: 13 g; Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
http://diabeticgourmet.com/recipes/html/923.shtml
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Protein: 2 g; Fat: 3 g; Sodium: 138 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 2 Vegetable, 1/2 Fat
Thursday, May 28, 2015
Diabetic Thursday
It's Thursday, time for another round of diabetic recipes. Enjoy!
MISO ONION SOUP
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/515.shtml
Ingredients
2 Tbsp. canola oil, divided
3 peeled red (Spanish) onions, halved and thinly-sliced
1 tsp. sugar or equivalent sugar-substitute
1 Tbsp. Dijon-style mustard
1 tsp. dried thyme
3 cups fat-free, reduced-sodium beef broth
5 cups water
Salt and freshly ground black pepper
6 1-inch thick slices whole-wheat Italian bread
1/4 cup red or brown rice miso
1/3 cup freshly-grated Parmesan cheese (optional)
Directions
Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.
Sprinkle the sugar over the onions and stir in. Increase heat and saute until onions are well browned, about 12 minutes, stirring often.
Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.
Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.
Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.
Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).
Nutritional Information Per Serving: Calories: 102; Protein: 5 g; Fat: 4 g; Sodium: 608 mg; Carbohydrates: 13 g; Less than 1 g saturated fat, 3 g dietary fiber; Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View online: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Directions
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable
GRILLED CHICKEN WITH FRUIT SALSA
Yield: 4 servings.
Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Info: http://diabeticgourmet.com/book_archive/details/11.shtml
View online: http://diabeticgourmet.com/recipes/html/537.shtml
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Calories from Fat: 54 ; Protein: 32 g; Fat: 6 g; Sodium: 79 mg; Cholesterol: 85 mg; Dietary Fiber: 3 g; Sugars: 25 g; Carbohydrates: 30 g; Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
TURKEY-VEGETABLE SOUP
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/241.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Protein: 26.5 g; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Carbohydrates: 19 g; Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
CHICKEN CASSOULET
Yield: 6 servings
Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes
Info: http://diabeticgourmet.com/book_archive/details/32.shtml
Notes: Chicken and beans are flavored with a small amount of sausage in this easy version of a classic dish. But this lighter cassoulet contains just a fraction of the calories and saturated fat that you'd would find in a French country kitchen.
Ingredients
1 tablespoon olive oil
1 pound skinless, boneless chicken breasts
2 large yellow onions, chopped
2 ounces hot Italian turkey sausage
3 medium carrots, cut into chunks
2 celery ribs, chopped
2 cloves garlic, minced
8 sun-dried tomatoes, cut into strips
1 (15 1/2 ounce) can great Northern beans, rinsed and drained
1-1/2 cups low-sodium chicken broth, defatted
1 cup dry white wine
1 teaspoon dried thyme
1 bay leaf
Directions
Preheat the oven to 350 degrees F.
Heat the olive oil in a large Dutch oven over medium heat; add the chicken, onions, and sausage, and cook until the chicken and sausage are brown on both sides. Break up the sausage into small pieces. Add the remaining ingredients; bring to a boil.
Bake, covered, for 1 hour. Remove bay leaf before serving.
Nutritional Information Per Serving:Calories: 290, Protein: 26 g, Fat: 7 g, Carbohydrate: 25 g, Sodium: 205, Potassium: 746, Fiber: 6 g Exchanges: 4 Vegetable, 2-1/2 Lean Meat, 1 Fat
BLUEBERRY CRUMBLE
Makes: 2-1/2 cups (5 Servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2/3 cup graham cracker crumbs
2 tablespoons sugar
1/2 tablespoon ground cinnamon
2 tablespoons margarine
2 cups fresh blueberries
Directions
Preheat the oven to 350 degrees F. Prepare an 8-inch-round baking dish with butter-flavored nonstick pan spray.
In a small bowl, combine the crumbs, sugar, and cinnamon. Cut in the margarine with a fork or pastry blender until the mixture is crumbly.
Place the berries in a prepared baking dish. Cover with the crumb mixture. Bake 30 minutes. Serve warm.
Nutritional Information Per Serving (1/2 cup): Calories: 164, Fat: 6 g, Cholesterol: 0 mg, Sodium: 159 mg, Carbohydrate: 26 g, Dietary Fiber: 2 g, Sugars: 13 g, Protein: 2 g; Diabetic Exchanges: 1 Starch, 1/2 Fruit, 1 Fat
MISO ONION SOUP
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/515.shtml
Ingredients
2 Tbsp. canola oil, divided
3 peeled red (Spanish) onions, halved and thinly-sliced
1 tsp. sugar or equivalent sugar-substitute
1 Tbsp. Dijon-style mustard
1 tsp. dried thyme
3 cups fat-free, reduced-sodium beef broth
5 cups water
Salt and freshly ground black pepper
6 1-inch thick slices whole-wheat Italian bread
1/4 cup red or brown rice miso
1/3 cup freshly-grated Parmesan cheese (optional)
Directions
Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.
Sprinkle the sugar over the onions and stir in. Increase heat and saute until onions are well browned, about 12 minutes, stirring often.
Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.
Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.
Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.
Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).
Nutritional Information Per Serving: Calories: 102; Protein: 5 g; Fat: 4 g; Sodium: 608 mg; Carbohydrates: 13 g; Less than 1 g saturated fat, 3 g dietary fiber; Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat
TWO BEAN CHILI
Yield: Makes about 7 cups (7 servings)
Source: The New Family Cookbook for People with Diabetes
Book Info: http://diabeticgourmet.com/book_archive/details/26.shtml
View online: http://diabeticgourmet.com/recipes/html/509.shtml
Ingredients
2 onions, coarsely chopped
2 cloves garlic, minced
2 teaspoons canola, corn, or olive oil
One 14-15 ounce can stewed tomatoes with juice
1 can or bottle beer (12 ounces)
1 tablespoon chili powder
1 teaspoon ground cumin
1 teaspoon hot pepper sauce, or 1 tablespoon hot salsa or picante sauce
1/4 teaspoon salt (optional)
One 15-ounce can pinto beans, rinsed and drained
One 15-ounce can dark red kidney beans, rinsed and drained
1 large green bell pepper, cored, seeded, and coarsely chopped
Directions
Saute the onions and garlic in oil in a large saucepan or Dutch oven until tender, about 5 minutes. Stir in the tomatoes with their liquid, the beer, chili powder, cumin, hot sauce, and salt (if desired).
Simmer, uncovered, 15 minutes. Stir in the beans and green pepper; simmer, uncovered, 15 minutes longer.
Nutritional Information Per Serving: Calories: 173; Protein: 9 g; Fat: 2 g; Sodium: 238 mg; Cholesterol: 0 mg; Carbohydrates: 32 g; Exchanges: 1-1/2 Starch, 2 Vegetable
GRILLED CHICKEN WITH FRUIT SALSA
Yield: 4 servings.
Serving Size: about 4 ounces
Source: The Diabetes Food and Nutrition Bible
Book Info: http://diabeticgourmet.com/book_archive/details/11.shtml
View online: http://diabeticgourmet.com/recipes/html/537.shtml
Ingredients
Fruit Salsa:
2 cans (8 oz each) crushed pineapple, packed in juice, drained
1 mango, peeled and cubed
1/2 papaya, peeled and cubed
2 Tbsp rice vinegar
1 Tbsp finely minced cilantro
1 Tbsp minced red pepper
Grilled Chicken:
2 whole chicken breasts, boned, skinned, halved (10 oz meat each)
2 tsp olive oil
Garnish:
Kiwi slices
Directions
In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.
Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.
To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.
Nutritional Information Per Serving: Calories: 305; Calories from Fat: 54 ; Protein: 32 g; Fat: 6 g; Sodium: 79 mg; Cholesterol: 85 mg; Dietary Fiber: 3 g; Sugars: 25 g; Carbohydrates: 30 g; Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat
TURKEY-VEGETABLE SOUP
Servings: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/241.shtml
Source: Deliciously Healthy Favorite Foods Cookbook
Ingredients
1 pound ground turkey or chicken breast
1/2 teaspoon dried thyme leaves
2 tablespoons sliced green onion
2 tablespoons cornstarch
1/2 teaspoon garlic salt
1/4 teaspoon pepper
8 cups low-sodium chicken broth
6 medium carrots, peeled and sliced
3 stalks celery, sliced
2 medium zucchini, cut into 1/4" slices
2 cups uncooked medium-wide egg noodles or rotelle pasta
1/4 cup chopped fresh parsley
Directions
Mix turkey, thyme, green onion, cornstarch, garlic salt and pepper. Shape into 1" meatballs. Place chicken broth in a large soup pot and bring to a boil. Add carrots and celery. Simmer for 5 minutes.
Add meatballs, zucchini, noodles or pasta and parsley to simmering chicken broth. Simmer for 15 minutes longer.
Nutritional Information Per Serving: Calories: 217; Protein: 26.5 g; Fat: 3.4 g; Sodium: 238 mg; Cholesterol: 37.4 mg; Carbohydrates: 19 g; Exchanges: 2 Lean Meat, 1-1/2 Bread/Starch, 1 Vegetable, 1/2 Fat
CHICKEN CASSOULET
Yield: 6 servings
Source: The Other Diabetes: Living and Eating Well with Type 2 Diabetes
Info: http://diabeticgourmet.com/book_archive/details/32.shtml
Notes: Chicken and beans are flavored with a small amount of sausage in this easy version of a classic dish. But this lighter cassoulet contains just a fraction of the calories and saturated fat that you'd would find in a French country kitchen.
Ingredients
1 tablespoon olive oil
1 pound skinless, boneless chicken breasts
2 large yellow onions, chopped
2 ounces hot Italian turkey sausage
3 medium carrots, cut into chunks
2 celery ribs, chopped
2 cloves garlic, minced
8 sun-dried tomatoes, cut into strips
1 (15 1/2 ounce) can great Northern beans, rinsed and drained
1-1/2 cups low-sodium chicken broth, defatted
1 cup dry white wine
1 teaspoon dried thyme
1 bay leaf
Directions
Preheat the oven to 350 degrees F.
Heat the olive oil in a large Dutch oven over medium heat; add the chicken, onions, and sausage, and cook until the chicken and sausage are brown on both sides. Break up the sausage into small pieces. Add the remaining ingredients; bring to a boil.
Bake, covered, for 1 hour. Remove bay leaf before serving.
Nutritional Information Per Serving:Calories: 290, Protein: 26 g, Fat: 7 g, Carbohydrate: 25 g, Sodium: 205, Potassium: 746, Fiber: 6 g Exchanges: 4 Vegetable, 2-1/2 Lean Meat, 1 Fat
BLUEBERRY CRUMBLE
Makes: 2-1/2 cups (5 Servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
2/3 cup graham cracker crumbs
2 tablespoons sugar
1/2 tablespoon ground cinnamon
2 tablespoons margarine
2 cups fresh blueberries
Directions
Preheat the oven to 350 degrees F. Prepare an 8-inch-round baking dish with butter-flavored nonstick pan spray.
In a small bowl, combine the crumbs, sugar, and cinnamon. Cut in the margarine with a fork or pastry blender until the mixture is crumbly.
Place the berries in a prepared baking dish. Cover with the crumb mixture. Bake 30 minutes. Serve warm.
Nutritional Information Per Serving (1/2 cup): Calories: 164, Fat: 6 g, Cholesterol: 0 mg, Sodium: 159 mg, Carbohydrate: 26 g, Dietary Fiber: 2 g, Sugars: 13 g, Protein: 2 g; Diabetic Exchanges: 1 Starch, 1/2 Fruit, 1 Fat
Friday, May 8, 2015
Weekend Recipes
No matter what you have planned for your weekend - from jam-packed days to simply vegging-out - you still need to eat. Here are some yummy recipes to try over the next few days. Enjoy!
OATMEAL COOKIES
This recipe comes from Carroll Pellegrinelli, About.com's Desserts/Baking expert. She writes, “I knew it was a special day when I came home from school and Mother had just baked a batch of these Oatmeal Cookies.” Prep Time: 20 minutes; Cook Time: 8 minutes; Total Time: 29 minutes
To view this online, click here.
Ingredients
1-1/2 cups flour
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon freshly ground nutmeg
1 teaspoon salt
1-1/4 cups butter, softened
3/4 cup packed brown sugar
1/2 cup sugar
1 egg
1 teaspoon vanilla
3 cups old fashioned oats
1 cup chopped walnuts or pecans*, lightly toasted
Preparation
Preheat oven to 375 degrees F. Lightly grease cookie sheets. Combine first set of dry ingredients in a large bowl with a wire whisk. In a separate bowl, cream the butter and sugars. Add egg and vanilla. Combine completely. Slowly add flour mixture until combined. Hand stir-in oats and nuts*.
For Drop Cookies:
Drop by rounded tablespoons onto cookie sheets.
Bake for 8 to 9 minutes or until done. Take from oven and allow to cool on cookie sheets for 1 to 2 minutes. Remove cookies to wire rack and cool completely before storing them.
For Bar Cookies:
13 x 9-inch pan - In a greased pan, bake for 25-30 minutes. Cool in pan on rack before cutting.
15 x 10-inch pan - (Jelly roll pan) In a greased panbake for 20-25 minutes or until golden brown. Also cool in pan.
Carroll adds, “*I prefer to make these with nuts, but they are typically made with 1/2 raisins and 1/2 nuts or all raisins. Other dried fruits like cranberries may be used. Chocolate chips or coconut would also be a nice addition. Just be sure to not add anymore than 1 total cup of any of the above.”
ITALIANO SANDWICH
This is from one Seattle's Macrina Bakery. If I ever get to do a road trip, this has got to be one of the places I stop at. Makes 4 generous servings or 16 appetizer-size servings.
To view this online, click here.
Ingredients
For the Caramelized Onions:
2 tablespoons pure olive oil
1 1/2 medium yellow or Walla Walla sweet onions, cut into 1/8-inch pieces
1 teaspoon fresh thyme
1 tablespoon plus 1 teaspoon balsamic vinegar, divided
Salt and pepper to taste
For the Sauce Verte:
1/2 cup fresh parsley
2 tablespoons chives
1 egg yolk
1 tablespoon lemon juice
1/4 teaspoon kosher salt
3/4 cup pure olive oil
For the Sandwiches:
*2 slices Macrina Bakery Pizza Bianca
**12 ounces Fra’ Mani Rosemary Ham, thinly sliced 8 ounces fromage blanc or goat cheese
*Available in our cafés.
**Available at DeLaurenti Food & Wine.
***If you don't have access to either of these places, you could either consult with them online about possibly ordering them (?) or make do with local equivalents
Preparation
Preparing the Caramelized Onions:
Warm olive oil in a large nonstick sauté pan over medium-low heat. Add the onions to the pan and toss to coat. Cook the onions for about 10 minutes, stirring often to brown evenly.
Add the fresh thyme and 1 tablespoon vinegar to the onions and cook for another 5 minutes. Season to taste with salt and pepper and add the last teaspoon of vinegar. Remove the onion mixture from the pan and set aside.
Preparing the Sauce Verte:
In a blender, combine the parsley, chives, yolk and lemon juice and pulse to purée.
With the blender on low speed, remove the cap on the blender top and slowly add the salt and olive oil to bring the sauce together. Transfer the sauce to a bowl and chill in refrigerator until needed.
Preparing the Sandwiches:
Preheat oven to 350°F. Slice each piece of Pizza Bianca in half to create two squares, and then slice the two squares horizontally to create thin top and bottom halves. Place the bread pieces cut-side up on a rimmed baking sheet.
Spread sauce verte on each cut-side piece of bread. Divide the cheese among the four bottom pieces of bread, layering it over the sauce verte. Place the baking sheet in the oven for 2 to 4 minutes just to warm the bread through. Remove the bread from the oven.
Divide the ham and onions among the four bottom pieces of bread, layering them over the cheese. Add the top pieces of bread to each of the four sandwiches.
Slice each sandwich diagonally for ease of eating. If you wish to serve the sandwiches as an appetizer, place 2 toothpicks into each sandwich half and slice the halves in half again to create smaller triangle pieces. Otherwise, enjoy the whole sandwich as a meal.
MISO ONION SOUP
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/515.shtml
Ingredients
2 Tbsp. canola oil, divided
3 peeled red (Spanish) onions, halved and thinly-sliced
1 tsp. sugar or equivalent sugar-substitute
1 Tbsp. Dijon-style mustard
1 tsp. dried thyme
3 cups fat-free, reduced-sodium beef broth
5 cups water
Salt and freshly ground black pepper
6 1-inch thick slices whole-wheat Italian bread
1/4 cup red or brown rice miso
1/3 cup freshly-grated Parmesan cheese (optional)
Directions
Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.
Sprinkle the sugar over the onions and stir in. Increase heat and saute until onions are well browned, about 12 minutes, stirring often.
Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.
Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.
Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.
Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).
Nutritional Information Per Serving: Calories: 102; Protein: 5 g; Fat: 4 g; Sodium: 608 mg; Carbohydrates: 13 g; Less than 1 g saturated fat, 3 g dietary fiber; Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat
ROASTED VEGETABLES WITH POLENTA AND BABY GREENS
This comes from Publix's March, 2006 GreenWise Magazine. Makes 6 servings.
6 C cut-up vegetables, such as asparagus, red or green pepper wedges, zucchini slices, quartered mushrooms. and/or red onion slices
1/4 C organic olive oil
1/4 tsp kosher salt
1 clove garlic, minced
1 Tbs organic olive oil
1/4 - 1/2 tsp crushed red pepper
2 C milk
2 C water
1 C cornmeal
1/2 C finely shredded Parmesan cheese
1 Tbs snipped fresh basil
1/2 tsp kosher salt
Shredded Parmesan Cheese
Organic baby greens
In shallow roasting pan, combine veggies, 1/4 C olive oil & 1/4 tsp kosher salt; toss to coat veggies. Roast, uncovered, in 350 degree oven about 30 minutes or until crisp-tender, stirring once.
Meanwhile, in large saucepan, cook garlic in 1 Tbs olive oil over medium heat. Stir in crushed red pepper. Stir in milk & 1 C water. Bring just to boiling. In small bowl, stir together cornmeal with remaining 1 C water. Slowly add cornmeal mixture to hot milk mixture, stirring constantly. Return to boiling. Reduce heat to low. Cook, uncovered for 5-10 minutes more or until mixture is very thick, stirring frequently. Stir in 1/2 C Parmesan cheese, basil, & 1/2 tsp salt.
To serve, spoon polenta mixture onto individual plates or into shallow bowls. Place roasted veggies on top of polenta. Sprinkle with additional Parmesan cheese & crown with greens. Serve immediately.
Nutrition per serving: 272 cal; 16 g total fat (4 g sat. fat), 11mg cholesterol, 404 mg sodium, 26 g carbo., 4 g fiber, 9 g protein.
EGGPLANT-RICOTTA BAKE
This comes from a long-since-forgotten cooking show on the local PBS station (Tampa's WEDU).
1 eggplant
1 C parmesan grated cheese
15 oz ricotta cheese
3 eggs
16 oz marinara sauce
Cut eggplant into 1-inch slices. Drizzle with olive oil, sprinkle with salt & pepper. Bake for 20-30 minutes until cooked through & wilted. Take out of oven.
Mix ricotta, half the parmesan & eggs. In 8 X 8 or 9 X 9 inch pan layer as follows: 4 pieces of eggplant in a square, half the marinara sauce, 4 pieces of eggplant, half the ricotta mix; repeat. Bake at 350 degrees for 30 minutes.
BENECOL FETTUCCINE ALFREDO
I'm not sure where I found this recipe; possibly on the Benecol website. Makes 4 servings; 1 serving = 1 cup
2 tbsp. Benecol® Regular spread
4 to 5 cloves garlic, thinly sliced
1 1/4 cups skim milk
3 tbsp flour
4 ounces fat free cream cheese
1/2 cup shredded Parmesan cheese
4 cups hot cooked fettuccine noodles (about 1/2 pound uncooked)
Heat Benecol and garlic slowly over low heat, 5 to 7 minutes, allowing full flavor of garlic to be released into the Benecol.
Meanwhile, combine milk, flour, cream cheese, and Parmesan cheese in blender; then puree until smooth.
Add pureed mixture to Benecol® and garlic. Increase heat to medium-low and whisk continuously until mixture has thickened. Add freshly ground black pepper to taste.
Toss with fettuccine noodles
Nutrient analysis (per serving): Total Calories 356; Protein 18 g; Carbohydrates 50 g; Fat 9 g; Saturated Fat 2 g; Cholesterol 14 mg; Sodium 371 mg; Fiber 2 g; 1 cup fettuccine alfredo provides a 1/2 serving of Benecol®
OATMEAL COOKIES
This recipe comes from Carroll Pellegrinelli, About.com's Desserts/Baking expert. She writes, “I knew it was a special day when I came home from school and Mother had just baked a batch of these Oatmeal Cookies.” Prep Time: 20 minutes; Cook Time: 8 minutes; Total Time: 29 minutes
To view this online, click here.
Ingredients
1-1/2 cups flour
1 teaspoon baking soda
1 teaspoon cinnamon
1/2 teaspoon freshly ground nutmeg
1 teaspoon salt
1-1/4 cups butter, softened
3/4 cup packed brown sugar
1/2 cup sugar
1 egg
1 teaspoon vanilla
3 cups old fashioned oats
1 cup chopped walnuts or pecans*, lightly toasted
Preparation
Preheat oven to 375 degrees F. Lightly grease cookie sheets. Combine first set of dry ingredients in a large bowl with a wire whisk. In a separate bowl, cream the butter and sugars. Add egg and vanilla. Combine completely. Slowly add flour mixture until combined. Hand stir-in oats and nuts*.
For Drop Cookies:
Drop by rounded tablespoons onto cookie sheets.
Bake for 8 to 9 minutes or until done. Take from oven and allow to cool on cookie sheets for 1 to 2 minutes. Remove cookies to wire rack and cool completely before storing them.
For Bar Cookies:
13 x 9-inch pan - In a greased pan, bake for 25-30 minutes. Cool in pan on rack before cutting.
15 x 10-inch pan - (Jelly roll pan) In a greased panbake for 20-25 minutes or until golden brown. Also cool in pan.
Carroll adds, “*I prefer to make these with nuts, but they are typically made with 1/2 raisins and 1/2 nuts or all raisins. Other dried fruits like cranberries may be used. Chocolate chips or coconut would also be a nice addition. Just be sure to not add anymore than 1 total cup of any of the above.”
ITALIANO SANDWICH
This is from one Seattle's Macrina Bakery. If I ever get to do a road trip, this has got to be one of the places I stop at. Makes 4 generous servings or 16 appetizer-size servings.
To view this online, click here.
Ingredients
For the Caramelized Onions:
2 tablespoons pure olive oil
1 1/2 medium yellow or Walla Walla sweet onions, cut into 1/8-inch pieces
1 teaspoon fresh thyme
1 tablespoon plus 1 teaspoon balsamic vinegar, divided
Salt and pepper to taste
For the Sauce Verte:
1/2 cup fresh parsley
2 tablespoons chives
1 egg yolk
1 tablespoon lemon juice
1/4 teaspoon kosher salt
3/4 cup pure olive oil
For the Sandwiches:
*2 slices Macrina Bakery Pizza Bianca
**12 ounces Fra’ Mani Rosemary Ham, thinly sliced 8 ounces fromage blanc or goat cheese
*Available in our cafés.
**Available at DeLaurenti Food & Wine.
***If you don't have access to either of these places, you could either consult with them online about possibly ordering them (?) or make do with local equivalents
Preparation
Preparing the Caramelized Onions:
Warm olive oil in a large nonstick sauté pan over medium-low heat. Add the onions to the pan and toss to coat. Cook the onions for about 10 minutes, stirring often to brown evenly.
Add the fresh thyme and 1 tablespoon vinegar to the onions and cook for another 5 minutes. Season to taste with salt and pepper and add the last teaspoon of vinegar. Remove the onion mixture from the pan and set aside.
Preparing the Sauce Verte:
In a blender, combine the parsley, chives, yolk and lemon juice and pulse to purée.
With the blender on low speed, remove the cap on the blender top and slowly add the salt and olive oil to bring the sauce together. Transfer the sauce to a bowl and chill in refrigerator until needed.
Preparing the Sandwiches:
Preheat oven to 350°F. Slice each piece of Pizza Bianca in half to create two squares, and then slice the two squares horizontally to create thin top and bottom halves. Place the bread pieces cut-side up on a rimmed baking sheet.
Spread sauce verte on each cut-side piece of bread. Divide the cheese among the four bottom pieces of bread, layering it over the sauce verte. Place the baking sheet in the oven for 2 to 4 minutes just to warm the bread through. Remove the bread from the oven.
Divide the ham and onions among the four bottom pieces of bread, layering them over the cheese. Add the top pieces of bread to each of the four sandwiches.
Slice each sandwich diagonally for ease of eating. If you wish to serve the sandwiches as an appetizer, place 2 toothpicks into each sandwich half and slice the halves in half again to create smaller triangle pieces. Otherwise, enjoy the whole sandwich as a meal.
MISO ONION SOUP
Yield: 8 servings
View online: http://diabeticgourmet.com/recipes/html/515.shtml
Ingredients
2 Tbsp. canola oil, divided
3 peeled red (Spanish) onions, halved and thinly-sliced
1 tsp. sugar or equivalent sugar-substitute
1 Tbsp. Dijon-style mustard
1 tsp. dried thyme
3 cups fat-free, reduced-sodium beef broth
5 cups water
Salt and freshly ground black pepper
6 1-inch thick slices whole-wheat Italian bread
1/4 cup red or brown rice miso
1/3 cup freshly-grated Parmesan cheese (optional)
Directions
Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.
Sprinkle the sugar over the onions and stir in. Increase heat and saute until onions are well browned, about 12 minutes, stirring often.
Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.
Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.
Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.
Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).
Nutritional Information Per Serving: Calories: 102; Protein: 5 g; Fat: 4 g; Sodium: 608 mg; Carbohydrates: 13 g; Less than 1 g saturated fat, 3 g dietary fiber; Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat
ROASTED VEGETABLES WITH POLENTA AND BABY GREENS
This comes from Publix's March, 2006 GreenWise Magazine. Makes 6 servings.
6 C cut-up vegetables, such as asparagus, red or green pepper wedges, zucchini slices, quartered mushrooms. and/or red onion slices
1/4 C organic olive oil
1/4 tsp kosher salt
1 clove garlic, minced
1 Tbs organic olive oil
1/4 - 1/2 tsp crushed red pepper
2 C milk
2 C water
1 C cornmeal
1/2 C finely shredded Parmesan cheese
1 Tbs snipped fresh basil
1/2 tsp kosher salt
Shredded Parmesan Cheese
Organic baby greens
In shallow roasting pan, combine veggies, 1/4 C olive oil & 1/4 tsp kosher salt; toss to coat veggies. Roast, uncovered, in 350 degree oven about 30 minutes or until crisp-tender, stirring once.
Meanwhile, in large saucepan, cook garlic in 1 Tbs olive oil over medium heat. Stir in crushed red pepper. Stir in milk & 1 C water. Bring just to boiling. In small bowl, stir together cornmeal with remaining 1 C water. Slowly add cornmeal mixture to hot milk mixture, stirring constantly. Return to boiling. Reduce heat to low. Cook, uncovered for 5-10 minutes more or until mixture is very thick, stirring frequently. Stir in 1/2 C Parmesan cheese, basil, & 1/2 tsp salt.
To serve, spoon polenta mixture onto individual plates or into shallow bowls. Place roasted veggies on top of polenta. Sprinkle with additional Parmesan cheese & crown with greens. Serve immediately.
Nutrition per serving: 272 cal; 16 g total fat (4 g sat. fat), 11mg cholesterol, 404 mg sodium, 26 g carbo., 4 g fiber, 9 g protein.
EGGPLANT-RICOTTA BAKE
This comes from a long-since-forgotten cooking show on the local PBS station (Tampa's WEDU).
1 eggplant
1 C parmesan grated cheese
15 oz ricotta cheese
3 eggs
16 oz marinara sauce
Cut eggplant into 1-inch slices. Drizzle with olive oil, sprinkle with salt & pepper. Bake for 20-30 minutes until cooked through & wilted. Take out of oven.
Mix ricotta, half the parmesan & eggs. In 8 X 8 or 9 X 9 inch pan layer as follows: 4 pieces of eggplant in a square, half the marinara sauce, 4 pieces of eggplant, half the ricotta mix; repeat. Bake at 350 degrees for 30 minutes.
BENECOL FETTUCCINE ALFREDO
I'm not sure where I found this recipe; possibly on the Benecol website. Makes 4 servings; 1 serving = 1 cup
2 tbsp. Benecol® Regular spread
4 to 5 cloves garlic, thinly sliced
1 1/4 cups skim milk
3 tbsp flour
4 ounces fat free cream cheese
1/2 cup shredded Parmesan cheese
4 cups hot cooked fettuccine noodles (about 1/2 pound uncooked)
Heat Benecol and garlic slowly over low heat, 5 to 7 minutes, allowing full flavor of garlic to be released into the Benecol.
Meanwhile, combine milk, flour, cream cheese, and Parmesan cheese in blender; then puree until smooth.
Add pureed mixture to Benecol® and garlic. Increase heat to medium-low and whisk continuously until mixture has thickened. Add freshly ground black pepper to taste.
Toss with fettuccine noodles
Nutrient analysis (per serving): Total Calories 356; Protein 18 g; Carbohydrates 50 g; Fat 9 g; Saturated Fat 2 g; Cholesterol 14 mg; Sodium 371 mg; Fiber 2 g; 1 cup fettuccine alfredo provides a 1/2 serving of Benecol®
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