It's time for another Diabetic Thursday. Here are six yummy diabetic recipes to help you through the day, including Philly-Style Meatloaf and Ginger Sweets. Enjoy!
Note: I'm debating whether to drop Diabetic Thursday from this blog, with the understanding that I'm still posting my Diabetic Delights blog. But I haven't decided definitely, one way or another.
CHICKEN BREASTS WITH MUSHROOMS AND TARRAGON
Yield: 6 servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=655
View recipe: http://diabeticgourmet.com/recipes/html/655.shtml
Ingredients
2 tablespoons olive oil
1 pound assorted mushrooms (white and cremini, trimmed and sliced; shiitake, stems removed and caps sliced)
1 large shallot, finely chopped
3 tablespoons all-purpose flour
2 tablespoons chopped fresh tarragon or 1 teaspoon dried tarragon
1/2 teaspoon salt
1/4 teaspoon ground black pepper
6 small skinless, boneless chicken breast halves (1-1/2 pounds)
1 cup chicken broth
1/4 cup dry white wine
Directions
In 12-inch skillet, heat 1 tablespoon oil over medium-high heat.
Add mushrooms and shallot and cook, stirring occasionally, until mushrooms are golden brown and any liquid has been evaporated, 12 to 15 minutes. Transfer mushroom mixture to bowl.
On waxed paper, combine flour, 1 tablespoon chopped tarragon, salt and pepper; use flour mixture to coat chicken, shaking off excess.
In same skillet, heat remaining 1 tablespoon oil over medium-heat until very hot. Add chicken and cook until chicken is golden brown and loses its pink color throughout, about 4 minutes per side. Transfer chicken to warm platter.
Add broth, wine, remaining 1 tablespoon chopped tarragon, and mushroom mixture to skillet; cook 1 minute, stirring until browned bits are loosened from bottom of skillet. Pour sauce over chicken.
Nutritional Information Per Serving: Calories: 212; Protein: 29 g; Fat: 7 g; Sodium: 437 mg; Cholesterol: 66 mg; Carbohydrates: 7 g; Exchanges: 4 Lean Meat, 1/2 Bread/Starch
OLD-FASHIONED TOMATO SOUP
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=643
View recipe: http://diabeticgourmet.com/recipes/html/643.shtml
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat.
Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired.
Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
GINGER SWEETS
Servings: 24 Cookies
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/164.shtml
Ingredients
1/2 cup fruit sweetener **
1/2 cup margarine
1 egg
1/2 tsp vanilla
1 cup flour
1/2 tsp baking soda
1/4 tsp salt
2 tsp ginger
1/2 cup chopped walnuts (optional)
**To make this fruit sweetener, mix together 1/4 cup frozen apple juice concentrate (thawed) and 1/4 cup granulated fructose.
Directions
In a large bowl, cream together first four ingredients. Beat for 3 minutes. Combine dry ingredients separately and add slowly to beaten mixture, continuing to beat. Stir in nuts.
On baking sheet, which has been coated with non-stick spray, drop cookies by spoonfuls about 2-inches apart. Bake at 350F for 8 minutes. Remove from sheet with metal spatula.
Nutritional Information Per Serving: Calories: 85; Protein: 2 g; Fat: 6 g; Sodium: 85 mg; Cholesterol: 11 mg; Carbohydrates: 7 g; Exchanges: 1/2 Bread; 1 Fat
TWICE BAKED POTATOES
Prep Time: 10 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Source: Cooking Healthy and Fast
Find this recipe at: http://diabeticgourmet.com/recipes/html/175.shtml
Ingredients
4 Medium potatoes, baked
1 cup low-fat cottage cheese
1/2 cup low-fat milk
1 tbsp onion, minced
Freshly ground black pepper
Paprika
Dried Parsley Flakes
Directions
Cut potatoes in half lengthwise. Scoop out potatoes, leaving skins intact for restuffing.
With wire whisk, beat potatoes with cottage cheese, milk, and onion. Spoon mixture back into skins.
Sprinkle with paprika flakes and black pepper.
Bake for 10 minutes until just golden.
Nutritional Information Per Serving: Calories: 73; Fat: 7 g; Sodium: 316 mg; Cholesterol: 3 mg; Exchanges: 1 Bread
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Serves: 12
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=642
View recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F.
Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g; Carbohydrates: 24 g
GRILLED MEDITERRANEAN VEGETABLE TACOS
This comes from Old El Paso, and begins, "These veggie-loaded taco bowls are packed with creamy hummus and grilled garden bounty, then topped with bright, fresh Mediterranean flavors for a meal that’s perfect for a summertime meatless Monday."
Prep Time: 40 minutes; Total Time: 40 minutes; Makes 8 servings
To view this online, go to https://www.oldelpaso.com/recipes/grilled-mediterranean-vegetable-tacos.
Ingredients
3 tablespoons olive oil
1 teaspoon salt
1/2 teaspoon ground black pepper
2 medium zucchini, cut into 1/4-inch horizontal slices
2 medium yellow summer squash, cut into 1/4-inch horizontal slices
1 large red bell pepper, cut into 1-inch wide strips
1/4 medium red onion, peeled and cut into 4 wedges
1 container (10 oz) classic chickpea hummus
1 package (8 count) Old El Paso™ Soft Tortilla Bowls, heated as directed on package
2 cups mixed greens
1/2 cup crumbled feta cheese
1/2 cup diced fresh tomato
2 tablespoons chopped fresh basil leaves
Preparation
Heat gas or charcoal grill. In large bowl, mix oil, salt and pepper. Add zucchini, squash, bell pepper and onion; gently turn to coat.
Place vegetables in single layer on grill over medium heat (350°F to 400°F). Cover grill; cook 8 to 12 minutes, working in batches as necessary, turning once, until grill marks appear and vegetables are just crisp-tender. Set aside.
Divide hummus among heated tortilla bowls; top with mixed greens, grilled vegetables and cheese. Top with tomato and basil.
Expert Tips
Cooking Vegetarian?: Always read labels to make sure each recipe ingredient is vegetarian. Products and ingredient sources can change.
Don’t cover grilled vegetables with foil to keep warm. The trapped steam will make them soft and soggy.
If you have fewer than 8 pieces of bell pepper, after grilling, cut them again lengthwise to ensure each bowl has red bell pepper.
Spinach can be substituted for mixed greens in this recipe.
Nutrition: 1 Taco: Calories: 240 (Calories from Fat :110); Total Fat: 13g (Saturated Fat: 3.5g, Trans Fat: 0g); Cholesterol: 10mg; Sodium: 730mg; Total Carbohydrate: 25g (Dietary Fiber: 4g, Sugars: 5g); Protein: 7g
% Daily Value: Vitamin A 35%; Vitamin C 40%; Calcium 15%; Iron 15%;
Exchanges: 1 Starch, 2 1/2 Vegetable, 2 1/2 Fat
Carbohydrate Choice: 1.5
Showing posts with label Nutty Banana Bread. Show all posts
Showing posts with label Nutty Banana Bread. Show all posts
Thursday, April 15, 2021
Thursday, December 31, 2020
Diabetic Thursday
It's time for another Diabetic Thursday. Here are six yummy diabetic recipes to help you through the day, including Philly-Style Meatloaf and Ginger Sweets. Enjoy!
CHICKEN BREASTS WITH MUSHROOMS AND TARRAGON
Yield: 6 servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=655
View recipe: http://diabeticgourmet.com/recipes/html/655.shtml
Ingredients
2 tablespoons olive oil
1 pound assorted mushrooms (white and cremini, trimmed and sliced; shiitake, stems removed and caps sliced)
1 large shallot, finely chopped
3 tablespoons all-purpose flour
2 tablespoons chopped fresh tarragon or 1 teaspoon dried tarragon
1/2 teaspoon salt
1/4 teaspoon ground black pepper
6 small skinless, boneless chicken breast halves (1-1/2 pounds)
1 cup chicken broth
1/4 cup dry white wine
Directions
In 12-inch skillet, heat 1 tablespoon oil over medium-high heat.
Add mushrooms and shallot and cook, stirring occasionally, until mushrooms are golden brown and any liquid has been evaporated, 12 to 15 minutes. Transfer mushroom mixture to bowl.
On waxed paper, combine flour, 1 tablespoon chopped tarragon, salt and pepper; use flour mixture to coat chicken, shaking off excess.
In same skillet, heat remaining 1 tablespoon oil over medium-heat until very hot. Add chicken and cook until chicken is golden brown and loses its pink color throughout, about 4 minutes per side. Transfer chicken to warm platter.
Add broth, wine, remaining 1 tablespoon chopped tarragon, and mushroom mixture to skillet; cook 1 minute, stirring until browned bits are loosened from bottom of skillet. Pour sauce over chicken.
Nutritional Information Per Serving: Calories: 212; Protein: 29 g; Fat: 7 g; Sodium: 437 mg; Cholesterol: 66 mg; Carbohydrates: 7 g; Exchanges: 4 Lean Meat, 1/2 Bread/Starch
PHILLY-STYLE MEATLOAF
This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf
Ingredients
1 1/2 pounds ground beef
1 1/4 teaspoons salt
1 egg
1 dash ground black pepper
1 cup soft bread crumbs
1/2 cup milk
1/3 cup steak sauce, (e.g. Heinz 57)
1 onion, chopped
1/2 cup diced green bell pepper
Directions
Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.
In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.
Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.
Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.
Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g
OLD-FASHIONED TOMATO SOUP
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=643
View recipe: http://diabeticgourmet.com/recipes/html/643.shtml
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat.
Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired.
Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
GINGER SWEETS
Servings: 24 Cookies
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/164.shtml
Ingredients
1/2 cup fruit sweetener **
1/2 cup margarine
1 egg
1/2 tsp vanilla
1 cup flour
1/2 tsp baking soda
1/4 tsp salt
2 tsp ginger
1/2 cup chopped walnuts (optional)
**To make this fruit sweetener, mix together 1/4 cup frozen apple juice concentrate (thawed) and 1/4 cup granulated fructose.
Directions
In a large bowl, cream together first four ingredients. Beat for 3 minutes. Combine dry ingredients separately and add slowly to beaten mixture, continuing to beat. Stir in nuts.
On baking sheet, which has been coated with non-stick spray, drop cookies by spoonfuls about 2-inches apart. Bake at 350F for 8 minutes. Remove from sheet with metal spatula.
Nutritional Information Per Serving: Calories: 85; Protein: 2 g; Fat: 6 g; Sodium: 85 mg; Cholesterol: 11 mg; Carbohydrates: 7 g; Exchanges: 1/2 Bread; 1 Fat
TWICE BAKED POTATOES
Prep Time: 10 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Source: Cooking Healthy and Fast
Find this recipe at: http://diabeticgourmet.com/recipes/html/175.shtml
Ingredients
4 Medium potatoes, baked
1 cup low-fat cottage cheese
1/2 cup low-fat milk
1 tbsp onion, minced
Freshly ground black pepper
Paprika
Dried Parsley Flakes
Directions
Cut potatoes in half lengthwise. Scoop out potatoes, leaving skins intact for restuffing.
With wire whisk, beat potatoes with cottage cheese, milk, and onion. Spoon mixture back into skins.
Sprinkle with paprika flakes and black pepper.
Bake for 10 minutes until just golden.
Nutritional Information Per Serving: Calories: 73; Fat: 7 g; Sodium: 316 mg; Cholesterol: 3 mg; Exchanges: 1 Bread
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Serves: 12
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=642
View recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F.
Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g; Carbohydrates: 24 g
CHICKEN BREASTS WITH MUSHROOMS AND TARRAGON
Yield: 6 servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=655
View recipe: http://diabeticgourmet.com/recipes/html/655.shtml
Ingredients
2 tablespoons olive oil
1 pound assorted mushrooms (white and cremini, trimmed and sliced; shiitake, stems removed and caps sliced)
1 large shallot, finely chopped
3 tablespoons all-purpose flour
2 tablespoons chopped fresh tarragon or 1 teaspoon dried tarragon
1/2 teaspoon salt
1/4 teaspoon ground black pepper
6 small skinless, boneless chicken breast halves (1-1/2 pounds)
1 cup chicken broth
1/4 cup dry white wine
Directions
In 12-inch skillet, heat 1 tablespoon oil over medium-high heat.
Add mushrooms and shallot and cook, stirring occasionally, until mushrooms are golden brown and any liquid has been evaporated, 12 to 15 minutes. Transfer mushroom mixture to bowl.
On waxed paper, combine flour, 1 tablespoon chopped tarragon, salt and pepper; use flour mixture to coat chicken, shaking off excess.
In same skillet, heat remaining 1 tablespoon oil over medium-heat until very hot. Add chicken and cook until chicken is golden brown and loses its pink color throughout, about 4 minutes per side. Transfer chicken to warm platter.
Add broth, wine, remaining 1 tablespoon chopped tarragon, and mushroom mixture to skillet; cook 1 minute, stirring until browned bits are loosened from bottom of skillet. Pour sauce over chicken.
Nutritional Information Per Serving: Calories: 212; Protein: 29 g; Fat: 7 g; Sodium: 437 mg; Cholesterol: 66 mg; Carbohydrates: 7 g; Exchanges: 4 Lean Meat, 1/2 Bread/Starch
PHILLY-STYLE MEATLOAF
This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf
Ingredients
1 1/2 pounds ground beef
1 1/4 teaspoons salt
1 egg
1 dash ground black pepper
1 cup soft bread crumbs
1/2 cup milk
1/3 cup steak sauce, (e.g. Heinz 57)
1 onion, chopped
1/2 cup diced green bell pepper
Directions
Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.
In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.
Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.
Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.
Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g
OLD-FASHIONED TOMATO SOUP
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=643
View recipe: http://diabeticgourmet.com/recipes/html/643.shtml
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat.
Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired.
Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
GINGER SWEETS
Servings: 24 Cookies
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/164.shtml
Ingredients
1/2 cup fruit sweetener **
1/2 cup margarine
1 egg
1/2 tsp vanilla
1 cup flour
1/2 tsp baking soda
1/4 tsp salt
2 tsp ginger
1/2 cup chopped walnuts (optional)
**To make this fruit sweetener, mix together 1/4 cup frozen apple juice concentrate (thawed) and 1/4 cup granulated fructose.
Directions
In a large bowl, cream together first four ingredients. Beat for 3 minutes. Combine dry ingredients separately and add slowly to beaten mixture, continuing to beat. Stir in nuts.
On baking sheet, which has been coated with non-stick spray, drop cookies by spoonfuls about 2-inches apart. Bake at 350F for 8 minutes. Remove from sheet with metal spatula.
Nutritional Information Per Serving: Calories: 85; Protein: 2 g; Fat: 6 g; Sodium: 85 mg; Cholesterol: 11 mg; Carbohydrates: 7 g; Exchanges: 1/2 Bread; 1 Fat
TWICE BAKED POTATOES
Prep Time: 10 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Source: Cooking Healthy and Fast
Find this recipe at: http://diabeticgourmet.com/recipes/html/175.shtml
Ingredients
4 Medium potatoes, baked
1 cup low-fat cottage cheese
1/2 cup low-fat milk
1 tbsp onion, minced
Freshly ground black pepper
Paprika
Dried Parsley Flakes
Directions
Cut potatoes in half lengthwise. Scoop out potatoes, leaving skins intact for restuffing.
With wire whisk, beat potatoes with cottage cheese, milk, and onion. Spoon mixture back into skins.
Sprinkle with paprika flakes and black pepper.
Bake for 10 minutes until just golden.
Nutritional Information Per Serving: Calories: 73; Fat: 7 g; Sodium: 316 mg; Cholesterol: 3 mg; Exchanges: 1 Bread
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Serves: 12
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=642
View recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F.
Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g; Carbohydrates: 24 g
Thursday, August 20, 2020
Diabetic Thursday
It's time for another Diabetic Thursday. Here are six yummy diabetic recipes to help you through the day, including Philly-Style Meatloaf and Ginger Sweets. Enjoy!
CHICKEN BREASTS WITH MUSHROOMS AND TARRAGON
Yield: 6 servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=655
View recipe: http://diabeticgourmet.com/recipes/html/655.shtml
Ingredients
2 tablespoons olive oil
1 pound assorted mushrooms (white and cremini, trimmed and sliced; shiitake, stems removed and caps sliced)
1 large shallot, finely chopped
3 tablespoons all-purpose flour
2 tablespoons chopped fresh tarragon or 1 teaspoon dried tarragon
1/2 teaspoon salt
1/4 teaspoon ground black pepper
6 small skinless, boneless chicken breast halves (1-1/2 pounds)
1 cup chicken broth
1/4 cup dry white wine
Directions
In 12-inch skillet, heat 1 tablespoon oil over medium-high heat.
Add mushrooms and shallot and cook, stirring occasionally, until mushrooms are golden brown and any liquid has been evaporated, 12 to 15 minutes. Transfer mushroom mixture to bowl.
On waxed paper, combine flour, 1 tablespoon chopped tarragon, salt and pepper; use flour mixture to coat chicken, shaking off excess.
In same skillet, heat remaining 1 tablespoon oil over medium-heat until very hot. Add chicken and cook until chicken is golden brown and loses its pink color throughout, about 4 minutes per side. Transfer chicken to warm platter.
Add broth, wine, remaining 1 tablespoon chopped tarragon, and mushroom mixture to skillet; cook 1 minute, stirring until browned bits are loosened from bottom of skillet. Pour sauce over chicken.
Nutritional Information Per Serving: Calories: 212; Protein: 29 g; Fat: 7 g; Sodium: 437 mg; Cholesterol: 66 mg; Carbohydrates: 7 g; Exchanges: 4 Lean Meat, 1/2 Bread/Starch
PHILLY-STYLE MEATLOAF
This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf
Ingredients
1 1/2 pounds ground beef
1 1/4 teaspoons salt
1 egg
1 dash ground black pepper
1 cup soft bread crumbs
1/2 cup milk
1/3 cup steak sauce, (e.g. Heinz 57)
1 onion, chopped
1/2 cup diced green bell pepper
Directions
Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.
In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.
Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.
Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.
Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g
OLD-FASHIONED TOMATO SOUP
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=643
View recipe: http://diabeticgourmet.com/recipes/html/643.shtml
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat.
Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired.
Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
GINGER SWEETS
Servings: 24 Cookies
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/164.shtml
Ingredients
1/2 cup fruit sweetener **
1/2 cup margarine
1 egg
1/2 tsp vanilla
1 cup flour
1/2 tsp baking soda
1/4 tsp salt
2 tsp ginger
1/2 cup chopped walnuts (optional)
**To make this fruit sweetener, mix together 1/4 cup frozen apple juice concentrate (thawed) and 1/4 cup granulated fructose.
Directions
In a large bowl, cream together first four ingredients. Beat for 3 minutes. Combine dry ingredients separately and add slowly to beaten mixture, continuing to beat. Stir in nuts.
On baking sheet, which has been coated with non-stick spray, drop cookies by spoonfuls about 2-inches apart. Bake at 350F for 8 minutes. Remove from sheet with metal spatula.
Nutritional Information Per Serving: Calories: 85; Protein: 2 g; Fat: 6 g; Sodium: 85 mg; Cholesterol: 11 mg; Carbohydrates: 7 g; Exchanges: 1/2 Bread; 1 Fat
TWICE BAKED POTATOES
Prep Time: 10 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Source: Cooking Healthy and Fast
Find this recipe at: http://diabeticgourmet.com/recipes/html/175.shtml
Ingredients
4 Medium potatoes, baked
1 cup low-fat cottage cheese
1/2 cup low-fat milk
1 tbsp onion, minced
Freshly ground black pepper
Paprika
Dried Parsley Flakes
Directions
Cut potatoes in half lengthwise. Scoop out potatoes, leaving skins intact for restuffing.
With wire whisk, beat potatoes with cottage cheese, milk, and onion. Spoon mixture back into skins.
Sprinkle with paprika flakes and black pepper.
Bake for 10 minutes until just golden.
Nutritional Information Per Serving: Calories: 73; Fat: 7 g; Sodium: 316 mg; Cholesterol: 3 mg; Exchanges: 1 Bread
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Serves: 12
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=642
View recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F.
Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g; Carbohydrates: 24 g
CHICKEN BREASTS WITH MUSHROOMS AND TARRAGON
Yield: 6 servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=655
View recipe: http://diabeticgourmet.com/recipes/html/655.shtml
Ingredients
2 tablespoons olive oil
1 pound assorted mushrooms (white and cremini, trimmed and sliced; shiitake, stems removed and caps sliced)
1 large shallot, finely chopped
3 tablespoons all-purpose flour
2 tablespoons chopped fresh tarragon or 1 teaspoon dried tarragon
1/2 teaspoon salt
1/4 teaspoon ground black pepper
6 small skinless, boneless chicken breast halves (1-1/2 pounds)
1 cup chicken broth
1/4 cup dry white wine
Directions
In 12-inch skillet, heat 1 tablespoon oil over medium-high heat.
Add mushrooms and shallot and cook, stirring occasionally, until mushrooms are golden brown and any liquid has been evaporated, 12 to 15 minutes. Transfer mushroom mixture to bowl.
On waxed paper, combine flour, 1 tablespoon chopped tarragon, salt and pepper; use flour mixture to coat chicken, shaking off excess.
In same skillet, heat remaining 1 tablespoon oil over medium-heat until very hot. Add chicken and cook until chicken is golden brown and loses its pink color throughout, about 4 minutes per side. Transfer chicken to warm platter.
Add broth, wine, remaining 1 tablespoon chopped tarragon, and mushroom mixture to skillet; cook 1 minute, stirring until browned bits are loosened from bottom of skillet. Pour sauce over chicken.
Nutritional Information Per Serving: Calories: 212; Protein: 29 g; Fat: 7 g; Sodium: 437 mg; Cholesterol: 66 mg; Carbohydrates: 7 g; Exchanges: 4 Lean Meat, 1/2 Bread/Starch
PHILLY-STYLE MEATLOAF
This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf
Ingredients
1 1/2 pounds ground beef
1 1/4 teaspoons salt
1 egg
1 dash ground black pepper
1 cup soft bread crumbs
1/2 cup milk
1/3 cup steak sauce, (e.g. Heinz 57)
1 onion, chopped
1/2 cup diced green bell pepper
Directions
Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.
In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.
Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.
Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.
Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g
OLD-FASHIONED TOMATO SOUP
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=643
View recipe: http://diabeticgourmet.com/recipes/html/643.shtml
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat.
Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired.
Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
GINGER SWEETS
Servings: 24 Cookies
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/164.shtml
Ingredients
1/2 cup fruit sweetener **
1/2 cup margarine
1 egg
1/2 tsp vanilla
1 cup flour
1/2 tsp baking soda
1/4 tsp salt
2 tsp ginger
1/2 cup chopped walnuts (optional)
**To make this fruit sweetener, mix together 1/4 cup frozen apple juice concentrate (thawed) and 1/4 cup granulated fructose.
Directions
In a large bowl, cream together first four ingredients. Beat for 3 minutes. Combine dry ingredients separately and add slowly to beaten mixture, continuing to beat. Stir in nuts.
On baking sheet, which has been coated with non-stick spray, drop cookies by spoonfuls about 2-inches apart. Bake at 350F for 8 minutes. Remove from sheet with metal spatula.
Nutritional Information Per Serving: Calories: 85; Protein: 2 g; Fat: 6 g; Sodium: 85 mg; Cholesterol: 11 mg; Carbohydrates: 7 g; Exchanges: 1/2 Bread; 1 Fat
TWICE BAKED POTATOES
Prep Time: 10 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Source: Cooking Healthy and Fast
Find this recipe at: http://diabeticgourmet.com/recipes/html/175.shtml
Ingredients
4 Medium potatoes, baked
1 cup low-fat cottage cheese
1/2 cup low-fat milk
1 tbsp onion, minced
Freshly ground black pepper
Paprika
Dried Parsley Flakes
Directions
Cut potatoes in half lengthwise. Scoop out potatoes, leaving skins intact for restuffing.
With wire whisk, beat potatoes with cottage cheese, milk, and onion. Spoon mixture back into skins.
Sprinkle with paprika flakes and black pepper.
Bake for 10 minutes until just golden.
Nutritional Information Per Serving: Calories: 73; Fat: 7 g; Sodium: 316 mg; Cholesterol: 3 mg; Exchanges: 1 Bread
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Serves: 12
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=642
View recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F.
Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g; Carbohydrates: 24 g
Thursday, October 3, 2019
Diabetic Thursday
It's time for another Diabetic Thursday. Today's yummy diabetic recipes include Philly-Style Meatloaf and Ginger Sweets. Enjoy!
CHICKEN BREASTS WITH MUSHROOMS AND TARRAGON
Yield: 6 servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=655
View recipe: http://diabeticgourmet.com/recipes/html/655.shtml
Ingredients
2 tablespoons olive oil
1 pound assorted mushrooms (white and cremini, trimmed and sliced; shiitake, stems removed and caps sliced)
1 large shallot, finely chopped
3 tablespoons all-purpose flour
2 tablespoons chopped fresh tarragon or 1 teaspoon dried tarragon
1/2 teaspoon salt
1/4 teaspoon ground black pepper
6 small skinless, boneless chicken breast halves (1-1/2 pounds)
1 cup chicken broth
1/4 cup dry white wine
Directions
In 12-inch skillet, heat 1 tablespoon oil over medium-high heat.
Add mushrooms and shallot and cook, stirring occasionally, until mushrooms are golden brown and any liquid has been evaporated, 12 to 15 minutes. Transfer mushroom mixture to bowl.
On waxed paper, combine flour, 1 tablespoon chopped tarragon, salt and pepper; use flour mixture to coat chicken, shaking off excess.
In same skillet, heat remaining 1 tablespoon oil over medium-heat until very hot. Add chicken and cook until chicken is golden brown and loses its pink color throughout, about 4 minutes per side. Transfer chicken to warm platter.
Add broth, wine, remaining 1 tablespoon chopped tarragon, and mushroom mixture to skillet; cook 1 minute, stirring until browned bits are loosened from bottom of skillet. Pour sauce over chicken.
Nutritional Information Per Serving: Calories: 212; Protein: 29 g; Fat: 7 g; Sodium: 437 mg; Cholesterol: 66 mg; Carbohydrates: 7 g; Exchanges: 4 Lean Meat, 1/2 Bread/Starch
PHILLY-STYLE MEATLOAF
This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf
Ingredients
1 1/2 pounds ground beef
1 1/4 teaspoons salt
1 egg
1 dash ground black pepper
1 cup soft bread crumbs
1/2 cup milk
1/3 cup steak sauce, (e.g. Heinz 57)
1 onion, chopped
1/2 cup diced green bell pepper
Directions
Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.
In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.
Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.
Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.
Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g
OLD-FASHIONED TOMATO SOUP
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=643
View recipe: http://diabeticgourmet.com/recipes/html/643.shtml
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat.
Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired.
Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
GINGER SWEETS
Servings: 24 Cookies
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/164.shtml
Ingredients
1/2 cup fruit sweetener **
1/2 cup margarine
1 egg
1/2 tsp vanilla
1 cup flour
1/2 tsp baking soda
1/4 tsp salt
2 tsp ginger
1/2 cup chopped walnuts (optional)
**To make this fruit sweetener, mix together 1/4 cup frozen apple juice concentrate (thawed) and 1/4 cup granulated fructose.
Directions
In a large bowl, cream together first four ingredients. Beat for 3 minutes. Combine dry ingredients separately and add slowly to beaten mixture, continuing to beat. Stir in nuts.
On baking sheet, which has been coated with non-stick spray, drop cookies by spoonfuls about 2-inches apart. Bake at 350F for 8 minutes. Remove from sheet with metal spatula.
Nutritional Information Per Serving: Calories: 85; Protein: 2 g; Fat: 6 g; Sodium: 85 mg; Cholesterol: 11 mg; Carbohydrates: 7 g; Exchanges: 1/2 Bread; 1 Fat
TWICE BAKED POTATOES
Prep Time: 10 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Source: Cooking Healthy and Fast
Find this recipe at: http://diabeticgourmet.com/recipes/html/175.shtml
Ingredients
4 Medium potatoes, baked
1 cup low-fat cottage cheese
1/2 cup low-fat milk
1 tbsp onion, minced
Freshly ground black pepper
Paprika
Dried Parsley Flakes
Directions
Cut potatoes in half lengthwise. Scoop out potatoes, leaving skins intact for restuffing.
With wire whisk, beat potatoes with cottage cheese, milk, and onion. Spoon mixture back into skins.
Sprinkle with paprika flakes and black pepper.
Bake for 10 minutes until just golden.
Nutritional Information Per Serving: Calories: 73; Fat: 7 g; Sodium: 316 mg; Cholesterol: 3 mg; Exchanges: 1 Bread
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Serves: 12
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=642
View recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F.
Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g; Carbohydrates: 24 g
CHICKEN BREASTS WITH MUSHROOMS AND TARRAGON
Yield: 6 servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=655
View recipe: http://diabeticgourmet.com/recipes/html/655.shtml
Ingredients
2 tablespoons olive oil
1 pound assorted mushrooms (white and cremini, trimmed and sliced; shiitake, stems removed and caps sliced)
1 large shallot, finely chopped
3 tablespoons all-purpose flour
2 tablespoons chopped fresh tarragon or 1 teaspoon dried tarragon
1/2 teaspoon salt
1/4 teaspoon ground black pepper
6 small skinless, boneless chicken breast halves (1-1/2 pounds)
1 cup chicken broth
1/4 cup dry white wine
Directions
In 12-inch skillet, heat 1 tablespoon oil over medium-high heat.
Add mushrooms and shallot and cook, stirring occasionally, until mushrooms are golden brown and any liquid has been evaporated, 12 to 15 minutes. Transfer mushroom mixture to bowl.
On waxed paper, combine flour, 1 tablespoon chopped tarragon, salt and pepper; use flour mixture to coat chicken, shaking off excess.
In same skillet, heat remaining 1 tablespoon oil over medium-heat until very hot. Add chicken and cook until chicken is golden brown and loses its pink color throughout, about 4 minutes per side. Transfer chicken to warm platter.
Add broth, wine, remaining 1 tablespoon chopped tarragon, and mushroom mixture to skillet; cook 1 minute, stirring until browned bits are loosened from bottom of skillet. Pour sauce over chicken.
Nutritional Information Per Serving: Calories: 212; Protein: 29 g; Fat: 7 g; Sodium: 437 mg; Cholesterol: 66 mg; Carbohydrates: 7 g; Exchanges: 4 Lean Meat, 1/2 Bread/Starch
PHILLY-STYLE MEATLOAF
This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf
Ingredients
1 1/2 pounds ground beef
1 1/4 teaspoons salt
1 egg
1 dash ground black pepper
1 cup soft bread crumbs
1/2 cup milk
1/3 cup steak sauce, (e.g. Heinz 57)
1 onion, chopped
1/2 cup diced green bell pepper
Directions
Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.
In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.
Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.
Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.
Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g
OLD-FASHIONED TOMATO SOUP
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=643
View recipe: http://diabeticgourmet.com/recipes/html/643.shtml
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat.
Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired.
Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
GINGER SWEETS
Servings: 24 Cookies
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/164.shtml
Ingredients
1/2 cup fruit sweetener **
1/2 cup margarine
1 egg
1/2 tsp vanilla
1 cup flour
1/2 tsp baking soda
1/4 tsp salt
2 tsp ginger
1/2 cup chopped walnuts (optional)
**To make this fruit sweetener, mix together 1/4 cup frozen apple juice concentrate (thawed) and 1/4 cup granulated fructose.
Directions
In a large bowl, cream together first four ingredients. Beat for 3 minutes. Combine dry ingredients separately and add slowly to beaten mixture, continuing to beat. Stir in nuts.
On baking sheet, which has been coated with non-stick spray, drop cookies by spoonfuls about 2-inches apart. Bake at 350F for 8 minutes. Remove from sheet with metal spatula.
Nutritional Information Per Serving: Calories: 85; Protein: 2 g; Fat: 6 g; Sodium: 85 mg; Cholesterol: 11 mg; Carbohydrates: 7 g; Exchanges: 1/2 Bread; 1 Fat
TWICE BAKED POTATOES
Prep Time: 10 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Source: Cooking Healthy and Fast
Find this recipe at: http://diabeticgourmet.com/recipes/html/175.shtml
Ingredients
4 Medium potatoes, baked
1 cup low-fat cottage cheese
1/2 cup low-fat milk
1 tbsp onion, minced
Freshly ground black pepper
Paprika
Dried Parsley Flakes
Directions
Cut potatoes in half lengthwise. Scoop out potatoes, leaving skins intact for restuffing.
With wire whisk, beat potatoes with cottage cheese, milk, and onion. Spoon mixture back into skins.
Sprinkle with paprika flakes and black pepper.
Bake for 10 minutes until just golden.
Nutritional Information Per Serving: Calories: 73; Fat: 7 g; Sodium: 316 mg; Cholesterol: 3 mg; Exchanges: 1 Bread
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Serves: 12
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=642
View recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F.
Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g; Carbohydrates: 24 g
Thursday, June 6, 2019
Diabetic Thursday
It's time for another Diabetic Thursday. Here are six yummy diabetic recipes to help you through the day, including Philly-Style Meatloaf and Ginger Sweets. Enjoy!
CHICKEN BREASTS WITH MUSHROOMS AND TARRAGON
Yield: 6 servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=655
View recipe: http://diabeticgourmet.com/recipes/html/655.shtml
Ingredients
2 tablespoons olive oil
1 pound assorted mushrooms (white and cremini, trimmed and sliced; shiitake, stems removed and caps sliced)
1 large shallot, finely chopped
3 tablespoons all-purpose flour
2 tablespoons chopped fresh tarragon or 1 teaspoon dried tarragon
1/2 teaspoon salt
1/4 teaspoon ground black pepper
6 small skinless, boneless chicken breast halves (1-1/2 pounds)
1 cup chicken broth
1/4 cup dry white wine
Directions
In 12-inch skillet, heat 1 tablespoon oil over medium-high heat.
Add mushrooms and shallot and cook, stirring occasionally, until mushrooms are golden brown and any liquid has been evaporated, 12 to 15 minutes. Transfer mushroom mixture to bowl.
On waxed paper, combine flour, 1 tablespoon chopped tarragon, salt and pepper; use flour mixture to coat chicken, shaking off excess.
In same skillet, heat remaining 1 tablespoon oil over medium-heat until very hot. Add chicken and cook until chicken is golden brown and loses its pink color throughout, about 4 minutes per side. Transfer chicken to warm platter.
Add broth, wine, remaining 1 tablespoon chopped tarragon, and mushroom mixture to skillet; cook 1 minute, stirring until browned bits are loosened from bottom of skillet. Pour sauce over chicken.
Nutritional Information Per Serving: Calories: 212; Protein: 29 g; Fat: 7 g; Sodium: 437 mg; Cholesterol: 66 mg; Carbohydrates: 7 g; Exchanges: 4 Lean Meat, 1/2 Bread/Starch
PHILLY-STYLE MEATLOAF
This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf
Ingredients
1 1/2 pounds ground beef
1 1/4 teaspoons salt
1 egg
1 dash ground black pepper
1 cup soft bread crumbs
1/2 cup milk
1/3 cup steak sauce, (e.g. Heinz 57)
1 onion, chopped
1/2 cup diced green bell pepper
Directions
Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.
In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.
Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.
Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.
Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g
OLD-FASHIONED TOMATO SOUP
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=643
View recipe: http://diabeticgourmet.com/recipes/html/643.shtml
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat.
Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired.
Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
GINGER SWEETS
Servings: 24 Cookies
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/164.shtml
Ingredients
1/2 cup fruit sweetener **
1/2 cup margarine
1 egg
1/2 tsp vanilla
1 cup flour
1/2 tsp baking soda
1/4 tsp salt
2 tsp ginger
1/2 cup chopped walnuts (optional)
**To make this fruit sweetener, mix together 1/4 cup frozen apple juice concentrate (thawed) and 1/4 cup granulated fructose.
Directions
In a large bowl, cream together first four ingredients. Beat for 3 minutes. Combine dry ingredients separately and add slowly to beaten mixture, continuing to beat. Stir in nuts.
On baking sheet, which has been coated with non-stick spray, drop cookies by spoonfuls about 2-inches apart. Bake at 350F for 8 minutes. Remove from sheet with metal spatula.
Nutritional Information Per Serving: Calories: 85; Protein: 2 g; Fat: 6 g; Sodium: 85 mg; Cholesterol: 11 mg; Carbohydrates: 7 g; Exchanges: 1/2 Bread; 1 Fat
TWICE BAKED POTATOES
Prep Time: 10 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Source: Cooking Healthy and Fast
Find this recipe at: http://diabeticgourmet.com/recipes/html/175.shtml
Ingredients
4 Medium potatoes, baked
1 cup low-fat cottage cheese
1/2 cup low-fat milk
1 tbsp onion, minced
Freshly ground black pepper
Paprika
Dried Parsley Flakes
Directions
Cut potatoes in half lengthwise. Scoop out potatoes, leaving skins intact for restuffing.
With wire whisk, beat potatoes with cottage cheese, milk, and onion. Spoon mixture back into skins.
Sprinkle with paprika flakes and black pepper.
Bake for 10 minutes until just golden.
Nutritional Information Per Serving: Calories: 73; Fat: 7 g; Sodium: 316 mg; Cholesterol: 3 mg; Exchanges: 1 Bread
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Serves: 12
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=642
View recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F.
Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g; Carbohydrates: 24 g
CHICKEN BREASTS WITH MUSHROOMS AND TARRAGON
Yield: 6 servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=655
View recipe: http://diabeticgourmet.com/recipes/html/655.shtml
Ingredients
2 tablespoons olive oil
1 pound assorted mushrooms (white and cremini, trimmed and sliced; shiitake, stems removed and caps sliced)
1 large shallot, finely chopped
3 tablespoons all-purpose flour
2 tablespoons chopped fresh tarragon or 1 teaspoon dried tarragon
1/2 teaspoon salt
1/4 teaspoon ground black pepper
6 small skinless, boneless chicken breast halves (1-1/2 pounds)
1 cup chicken broth
1/4 cup dry white wine
Directions
In 12-inch skillet, heat 1 tablespoon oil over medium-high heat.
Add mushrooms and shallot and cook, stirring occasionally, until mushrooms are golden brown and any liquid has been evaporated, 12 to 15 minutes. Transfer mushroom mixture to bowl.
On waxed paper, combine flour, 1 tablespoon chopped tarragon, salt and pepper; use flour mixture to coat chicken, shaking off excess.
In same skillet, heat remaining 1 tablespoon oil over medium-heat until very hot. Add chicken and cook until chicken is golden brown and loses its pink color throughout, about 4 minutes per side. Transfer chicken to warm platter.
Add broth, wine, remaining 1 tablespoon chopped tarragon, and mushroom mixture to skillet; cook 1 minute, stirring until browned bits are loosened from bottom of skillet. Pour sauce over chicken.
Nutritional Information Per Serving: Calories: 212; Protein: 29 g; Fat: 7 g; Sodium: 437 mg; Cholesterol: 66 mg; Carbohydrates: 7 g; Exchanges: 4 Lean Meat, 1/2 Bread/Starch
PHILLY-STYLE MEATLOAF
This recipe begins, “Bring the warmth and rich flavor of Philly into your home with this delicious meatloaf. And it only takes an hour to bake with limited amount of prep time.”
This is from Diabetic Connect.
View this online at http://www.diabeticconnect.com/diabetic-recipes/general/6672-philly-style-meatloaf
Ingredients
1 1/2 pounds ground beef
1 1/4 teaspoons salt
1 egg
1 dash ground black pepper
1 cup soft bread crumbs
1/2 cup milk
1/3 cup steak sauce, (e.g. Heinz 57)
1 onion, chopped
1/2 cup diced green bell pepper
Directions
Preheat oven to 350 degrees F. Lightly grease an 8 1/2 x 4 1/2 inch loaf pan.
In a mixing bowl, combine the ground beef, salt, egg, black pepper and bread crumbs. Pour in the milk, 3 tablespoons of the steak sauce, onion and green bell pepper.
Place the mixture into the prepared loaf pan and shape into a loaf. Brush the top with the remaining steak sauce.
Bake in the preheated oven for 1 hour or until done. Allow to stand 5 minutes before slicing.
Nutritional Facts: Servings: 6; Calories – 286; Carbohydrates – 9.5g; Total Fat – 17.9g; Protein – 20.9g; Sodium – 805mg; Dietary Fiber - 0.9g
OLD-FASHIONED TOMATO SOUP
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=643
View recipe: http://diabeticgourmet.com/recipes/html/643.shtml
Ingredients
1 Tbsp. butter
1 onion, finely chopped
2 large garlic cloves, chopped
1 can (28-oz.) diced tomatoes
1 Tbsp. sugar
1 tsp. dried thyme
1/8 tsp. ground mace
Pinch of cayenne pepper
1/2 cup fat-free half-and-half cream
Salt and freshly ground black pepper
3 Tbsp. snipped dill, for garnish (optional)
Directions
Melt the butter in a small Dutch oven over medium-high heat.
Saute the onion until translucent, 4 minutes. Add the garlic and saute until the onions are golden, 5 to 6 minutes.
Add the tomatoes with their juices, the sugar, thyme, mace and cayenne. Bring to a boil, cover, and simmer the soup until the tomatoes and onion are soft, about 15 minutes.
Let the soup sit 20 minutes, uncovered. Transfer it to a blender (or use an immersion blender) and reduce the mixture to a puree, either pulpy or completely smooth, as desired.
Blend in the half-and-half. Season the soup to taste with salt and pepper.
Serve the soup hot, sprinkling one-fourth of the dill over each bowl, if using.
Nutritional Information Per Serving: Calories: 105; Protein: 3 g; Fat: 3 g; Sodium: 586 mg; Dietary Fiber: 0.5 g; Carbohydrates: 18 g; Exchanges: 1 Reduced-Fat Milk, 1 Vegetable
GINGER SWEETS
Servings: 24 Cookies
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/164.shtml
Ingredients
1/2 cup fruit sweetener **
1/2 cup margarine
1 egg
1/2 tsp vanilla
1 cup flour
1/2 tsp baking soda
1/4 tsp salt
2 tsp ginger
1/2 cup chopped walnuts (optional)
**To make this fruit sweetener, mix together 1/4 cup frozen apple juice concentrate (thawed) and 1/4 cup granulated fructose.
Directions
In a large bowl, cream together first four ingredients. Beat for 3 minutes. Combine dry ingredients separately and add slowly to beaten mixture, continuing to beat. Stir in nuts.
On baking sheet, which has been coated with non-stick spray, drop cookies by spoonfuls about 2-inches apart. Bake at 350F for 8 minutes. Remove from sheet with metal spatula.
Nutritional Information Per Serving: Calories: 85; Protein: 2 g; Fat: 6 g; Sodium: 85 mg; Cholesterol: 11 mg; Carbohydrates: 7 g; Exchanges: 1/2 Bread; 1 Fat
TWICE BAKED POTATOES
Prep Time: 10 Minutes - Cost: $
Servings: 4 - Difficulty Level: 2
Source: Cooking Healthy and Fast
Find this recipe at: http://diabeticgourmet.com/recipes/html/175.shtml
Ingredients
4 Medium potatoes, baked
1 cup low-fat cottage cheese
1/2 cup low-fat milk
1 tbsp onion, minced
Freshly ground black pepper
Paprika
Dried Parsley Flakes
Directions
Cut potatoes in half lengthwise. Scoop out potatoes, leaving skins intact for restuffing.
With wire whisk, beat potatoes with cottage cheese, milk, and onion. Spoon mixture back into skins.
Sprinkle with paprika flakes and black pepper.
Bake for 10 minutes until just golden.
Nutritional Information Per Serving: Calories: 73; Fat: 7 g; Sodium: 316 mg; Cholesterol: 3 mg; Exchanges: 1 Bread
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Serves: 12
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=642
View recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F.
Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g; Carbohydrates: 24 g
Thursday, August 10, 2017
Diabetic Thursday
It's Diabetic Thursday, time to bring you six yummy diabetic recipes to help you through the day, including Neapolitan Meatballs and Nutty Banana Bread. Enjoy!
MOM'S SOUTHERN PECAN PIE
Servings: 10
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/162.shtml
Ingredients
1 unbaked pie shell
1 cup fruit sweetener **
1 envelope plain gelatin
1/3 cup unsweetened apple sauce
3 tbsp water
2 tbsp cornstarch
3 eggs
2 tsp vanilla
2 tbsp very strong coffee or espresso (prepared, not grounds)
24 pecan halves
**To make this fruit sweetener, mix together 1/2 cup frozen apple juice concentrate (thawed) and 1/2 cup granulated fructose.
Directions
Prepare pastry and place in 9-inch pie pan. In large bowl, combine fruit sweetener, gelatin and apple sauce. Beat with electric mixer.
In small bowl, blend water and cornstarch until smooth. Add cornstarch to fruit sweetener mixture and blend. Beat in eggs, one at a time. Stir in vanilla and coffee. Pour mixture into pie shell. Decorate top with pecan halves. Bake 30-40 minutes (until custard is set) at 375° F. Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Protein: 3 g; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Carbohydrates: 28 g; Exchanges: 1 Fruit; 1 Bread; 2 Fat
GARDEN VEGETABLE AND TEMPE SAUTE
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=657
View recipe: http://diabeticgourmet.com/recipes/html/657.shtml
Source: 1,001 Delicious Recipes For People with Diabetes
Ingredients
2 cups frozen stir-fry pepper blend
1 teaspoon minced garlic
1-2 teaspoons olive oil
1 package (8 ounces) tempeh, cut into 1/2-inch cubes
1 cup tomato juice
2 tablespoons tamari soy sauce
1 medium zucchini, sliced
2 cups (4 ounces) sliced mushrooms
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1/4 teaspoon cayenne pepper
2 medium tomatoes, cut into wedges
Salt, to taste
Directions
Saute pepper blend and garlic in oil in large skillet 2 to 3 minutes. Add tempeh and cook 5 minutes.
Stir in remaining ingredients, except tomatoes and salt; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes.
Add tomato wedges; cook, covered, until softened, about 5 minutes. Season to taste with salt.
Nutritional Information Per Serving: Calories: 180; Protein: 15 g; Fat: 6 g; Sodium: 732 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Meat, 1/2 Fat
BONELESS BUFFALO WINGS
Yield: 4 servings
Serving Size: 2 oz. chicken per serving
Source: The Diabetes Food and Nutrition Bible
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=658
View recipe: http://diabeticgourmet.com/recipes/html/658.shtml
Ingredients
1-1/2 teaspoon hot sauce
Pinch cayenne
1/4 teaspoon paprika
1/2 pound chicken tenders
Dressing Ingredients:
1/2 cup reduced-fat blue cheese dressing
1/4 cup low-fat mayonnaise
3 tablespoons crumbled blue cheese
Celery Sticks
Directions
Preheat the oven to 375 degrees F.
In a shallow bowl, combine the hot sauce, cayenne, and paprika. Roll the chicken tenders in the mixture.
Place the chicken tenders on a small nonstick baking sheet.
Bake, uncovered, for 15 minutes until chicken is tender.
Combine the dressing ingredients.
Serve the dressing with the chicken and celery sticks.
Nutritional Information Per Serving: Calories: 192; Protein: 14 g; Fat: 12 g; Sodium: 572 mg; Cholesterol: 42 mg; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 7 g; Exchanges: 1/2 Carbohydrate, 2 Medium-fat Meat
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Serves: 12
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=642
View recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F.
Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g; Carbohydrates: 24 g
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
BUFFALO STYLE TACOS
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1341
View recipe with photo: http://diabeticgourmet.com/recipes/html/1341.shtml
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g
MOM'S SOUTHERN PECAN PIE
Servings: 10
Source: Sweet Inspirations - A Sugar Free Dessert Cookbook
Author: Patti Lynch
Find this recipe at: http://diabeticgourmet.com/recipes/html/162.shtml
Ingredients
1 unbaked pie shell
1 cup fruit sweetener **
1 envelope plain gelatin
1/3 cup unsweetened apple sauce
3 tbsp water
2 tbsp cornstarch
3 eggs
2 tsp vanilla
2 tbsp very strong coffee or espresso (prepared, not grounds)
24 pecan halves
**To make this fruit sweetener, mix together 1/2 cup frozen apple juice concentrate (thawed) and 1/2 cup granulated fructose.
Directions
Prepare pastry and place in 9-inch pie pan. In large bowl, combine fruit sweetener, gelatin and apple sauce. Beat with electric mixer.
In small bowl, blend water and cornstarch until smooth. Add cornstarch to fruit sweetener mixture and blend. Beat in eggs, one at a time. Stir in vanilla and coffee. Pour mixture into pie shell. Decorate top with pecan halves. Bake 30-40 minutes (until custard is set) at 375° F. Cool slightly before cutting.
Nutritional Information Per Serving: Calories: 211; Protein: 3 g; Fat: 9 g; Sodium: 69 mg; Cholesterol: 82 mg; Carbohydrates: 28 g; Exchanges: 1 Fruit; 1 Bread; 2 Fat
GARDEN VEGETABLE AND TEMPE SAUTE
Yield: 4 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=657
View recipe: http://diabeticgourmet.com/recipes/html/657.shtml
Source: 1,001 Delicious Recipes For People with Diabetes
Ingredients
2 cups frozen stir-fry pepper blend
1 teaspoon minced garlic
1-2 teaspoons olive oil
1 package (8 ounces) tempeh, cut into 1/2-inch cubes
1 cup tomato juice
2 tablespoons tamari soy sauce
1 medium zucchini, sliced
2 cups (4 ounces) sliced mushrooms
1 teaspoon dried basil leaves
1 teaspoon dried oregano leaves
1/4 teaspoon cayenne pepper
2 medium tomatoes, cut into wedges
Salt, to taste
Directions
Saute pepper blend and garlic in oil in large skillet 2 to 3 minutes. Add tempeh and cook 5 minutes.
Stir in remaining ingredients, except tomatoes and salt; heat to boiling. Reduce heat and simmer, covered, until vegetables are tender, about 5 minutes.
Add tomato wedges; cook, covered, until softened, about 5 minutes. Season to taste with salt.
Nutritional Information Per Serving: Calories: 180; Protein: 15 g; Fat: 6 g; Sodium: 732 mg; Cholesterol: 0 mg; Carbohydrates: 19 g; Exchanges: 1 Vegetable, 1 Bread/Starch, 1 Meat, 1/2 Fat
BONELESS BUFFALO WINGS
Yield: 4 servings
Serving Size: 2 oz. chicken per serving
Source: The Diabetes Food and Nutrition Bible
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=658
View recipe: http://diabeticgourmet.com/recipes/html/658.shtml
Ingredients
1-1/2 teaspoon hot sauce
Pinch cayenne
1/4 teaspoon paprika
1/2 pound chicken tenders
Dressing Ingredients:
1/2 cup reduced-fat blue cheese dressing
1/4 cup low-fat mayonnaise
3 tablespoons crumbled blue cheese
Celery Sticks
Directions
Preheat the oven to 375 degrees F.
In a shallow bowl, combine the hot sauce, cayenne, and paprika. Roll the chicken tenders in the mixture.
Place the chicken tenders on a small nonstick baking sheet.
Bake, uncovered, for 15 minutes until chicken is tender.
Combine the dressing ingredients.
Serve the dressing with the chicken and celery sticks.
Nutritional Information Per Serving: Calories: 192; Protein: 14 g; Fat: 12 g; Sodium: 572 mg; Cholesterol: 42 mg; Dietary Fiber: 0 g; Sugars: 4 g; Carbohydrates: 7 g; Exchanges: 1/2 Carbohydrate, 2 Medium-fat Meat
NUTTY BANANA BREAD
Serving Size: 1 (3/4 inch) slice
Serves: 12
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=642
View recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1-1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1-1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F.
Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g; Carbohydrates: 24 g
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
BUFFALO STYLE TACOS
Makes 8 servings
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=1341
View recipe with photo: http://diabeticgourmet.com/recipes/html/1341.shtml
Ingredients
1 (16-ounce) package JENNIE-O Lean Ground Turkey
1/3 cup hot pepper wing sauce
8 hard corn taco shells, heated as specified on package
1 cup shredded lettuce
2 tomatoes, diced
1 avocado, sliced
1/2 cup blue cheese dressing
Directions
Cook turkey as specified on package. Always cook to well-done, 165F as measured by a meat thermometer.
Add hot pepper sauce. Stir to combine.
Fill tacos shells with lettuce, turkey mixture, tomatoes and avocado.
Drizzle with blue cheese dressing.
Nutritional Information Per Serving: Calories: 220; Protein: 14 g; Fat: 13 g; Sodium: 260 mg; Cholesterol: 45 mg; Saturated Fat: 4 g; Dietary Fiber: 3 g; Sugars: 1 g; Carbohydrates: 13 g
Thursday, June 23, 2016
Diabetic Thursday
I used to think that diabetic food meant boring. Then a family member was diagnosed as diabetic, and I soon discovered that while I did have to watch how I fixed meals, it didn't have to be boring at all. Here are six recipes to help dispel the boring myth. Enjoy!
CRANBERRY APPLE CRISP
Yield: 8 servings
View Online: http://diabeticgourmet.com/recipes/html/876.shtml
Ingredients:
Filling Ingredients:
3 cups peeled, cored, sliced apples
2 cups fresh or frozen thawed cranberries
1 cup Equal Spoonful*
Topping Ingredients:
1/3 cup all-purpose flour
1/4 cup chopped pecans
1/4 cup stick butter or margarine, melted
1/2 cup Equal Spoonful**
* Substitute 24 packets Equal sweetener
** Substitute 12 packets Equal sweetener
Directions
For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.
For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.
Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.
Nutritional Information (Per Serving): Calories: 145; Protein: 1 g; Sodium: 67 mg; Cholesterol: 0 mg; Fat: 8 g; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat
NUTTY BANANA BREAD
Serves: 12
Serving Size: 1 (3/4 inch) slice
Online Recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Source: Splenda
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1 1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F (165 degrees C). Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g
BREAD PUDDING WITH RAISINS
Yield: Makes 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
3 slices day-old white bread, cubed
1/2 cup raisins
2 cups fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
2 tablespoons sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a 1-1/2 quart baking dish with non-stick pan spray.
Mix the bread cubes and raisins in the prepared dish.
Combine the remaining ingredients in a medium bowl; pour the mixture over the bread and raisins; stir to blend.
Set the filled baking dish in a shallow pan on the middle rack of the oven. Pour hot water into the shallow pan to a depth of 1 inch around the baking dish. This creates a water bath to cook the pudding slowly.
Bake 45 to 55 minutes, or until a knife inserted in the pudding comes out clean. Remove the pan from the water bath and serve warm or chilled.
Nutritional Information Per Serving (1/2 cup): Calories: 139, Fat: 2 g, Cholesterol: 72 mg, Sodium: 229 mg, Carbohydrate: 24 g, Dietary Fiber: 1 g, Sugars: 16 g, Protein: 6 g, Diabetic Exchanges: 1-1/2 Other Carbohydrate, 1/2 Fat
BROCCOLI AND CHEESE PIE
Yield: 4 servings
Source: "Diabetes Cookbook for Dummies"
Info: http://diabeticgourmet.com/book_archive/details/88.shtml
Ingredients
Nonstick cooking spray
1 cup fresh broccoli, small florets
1/2 cup low-sodium chicken broth
2 egg whites, lightly beaten
1 whole egg, lightly beaten
1 cup skim milk
1 cup shredded cheddar cheese
1/4 teaspoon pepper
Directions
Preheat the oven to 350 degrees F. Coat a 9-inch pie pan with the cooking spray.
In a saucepan, cook the broccoli with the chicken broth, uncovered, over medium heat, stirring, until all liquid has evaporated, about 10 minutes. Transfer to a bowl and chill in the refrigerator for 5 minutes.
In another bowl, whisk together the egg whites and egg. Add the broccoli, milk, cheese, and pepper.
Pour the mixture into the pie pan and bake, uncovered, for 30 minutes, and check with a toothpick for doneness. (The pie may need to bake for up to 45 minutes.) Remove from the oven and cool.
Nutritional Information Per Serving (1/4 of recipe): Calories: 171, Fat: 11 g, Cholesterol: 85 mg, Sodium: 268 mg, Carbohydrate: 5 g, Protein; 13 g; Diabetic Exchanges: 1 High-Fat Meat, 1 Medium-Fat Meat
CORN BREAD
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm..
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1 Fat
TURKEY, PORTABELLA MUSHROOMS AND VEGETABLE KEBABS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/907.shtml
Ingredients
1-1/2 to 2 pounds turkey thighs, skinned, boned & cut into 1-inch cubes
2 whole portabella mushrooms, stemmed & quartered
1/2 cup green onions, chopped
1/3 cup olive oil
1/4 cup balsamic vinegar
1 tablespoon Worcestershire sauce
2 teaspoons garlic, minced
1 teaspoon dried rosemary
1 teaspoon dried tarragon
1/2 medium red bell pepper, seeded & cut into 1-inch cubes
1 small yellow squash, cut into 1/2-inch rounds
1 small zucchini, cut into 1/2-inch rounds
Directions
Place turkey cubes and mushroom quarters in a large, self-closing, food-safe plastic bag.
In small bowl, combine green onions, oil, vinegar, Worcestershire sauce, garlic, rosemary and tarragon. Pour over turkey and mushrooms. Seal bag and refrigerate 2 hours or overnight.
Spray grill rack with nonstick vegetable oil spray. Prepare grill for direct heat cooking.
Drain turkey and mushrooms from marinade and discard marinade.
On 10 or 12-inch skewers, alternating ingredients, arrange drained turkey cubes, mushrooms, bell pepper, yellow squash and zucchini.
Grill over medium flame or coals 10 to 12 minutes or until turkey is no longer pink in center, turning once. Cook thighs to an internal temperature of 170 degrees F.
Nutritional Information Per Serving: Calories: 320; Protein: 49 g; Fat: 11 g; Sodium: 150 mg; Cholesterol: 130 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Sugars: 3 g; Carbohydrates: 6 g
CRANBERRY APPLE CRISP
Yield: 8 servings
View Online: http://diabeticgourmet.com/recipes/html/876.shtml
Ingredients:
Filling Ingredients:
3 cups peeled, cored, sliced apples
2 cups fresh or frozen thawed cranberries
1 cup Equal Spoonful*
Topping Ingredients:
1/3 cup all-purpose flour
1/4 cup chopped pecans
1/4 cup stick butter or margarine, melted
1/2 cup Equal Spoonful**
* Substitute 24 packets Equal sweetener
** Substitute 12 packets Equal sweetener
Directions
For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.
For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.
Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.
Nutritional Information (Per Serving): Calories: 145; Protein: 1 g; Sodium: 67 mg; Cholesterol: 0 mg; Fat: 8 g; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat
NUTTY BANANA BREAD
Serves: 12
Serving Size: 1 (3/4 inch) slice
Online Recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Source: Splenda
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1 1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F (165 degrees C). Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g
BREAD PUDDING WITH RAISINS
Yield: Makes 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
3 slices day-old white bread, cubed
1/2 cup raisins
2 cups fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
2 tablespoons sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a 1-1/2 quart baking dish with non-stick pan spray.
Mix the bread cubes and raisins in the prepared dish.
Combine the remaining ingredients in a medium bowl; pour the mixture over the bread and raisins; stir to blend.
Set the filled baking dish in a shallow pan on the middle rack of the oven. Pour hot water into the shallow pan to a depth of 1 inch around the baking dish. This creates a water bath to cook the pudding slowly.
Bake 45 to 55 minutes, or until a knife inserted in the pudding comes out clean. Remove the pan from the water bath and serve warm or chilled.
Nutritional Information Per Serving (1/2 cup): Calories: 139, Fat: 2 g, Cholesterol: 72 mg, Sodium: 229 mg, Carbohydrate: 24 g, Dietary Fiber: 1 g, Sugars: 16 g, Protein: 6 g, Diabetic Exchanges: 1-1/2 Other Carbohydrate, 1/2 Fat
BROCCOLI AND CHEESE PIE
Yield: 4 servings
Source: "Diabetes Cookbook for Dummies"
Info: http://diabeticgourmet.com/book_archive/details/88.shtml
Ingredients
Nonstick cooking spray
1 cup fresh broccoli, small florets
1/2 cup low-sodium chicken broth
2 egg whites, lightly beaten
1 whole egg, lightly beaten
1 cup skim milk
1 cup shredded cheddar cheese
1/4 teaspoon pepper
Directions
Preheat the oven to 350 degrees F. Coat a 9-inch pie pan with the cooking spray.
In a saucepan, cook the broccoli with the chicken broth, uncovered, over medium heat, stirring, until all liquid has evaporated, about 10 minutes. Transfer to a bowl and chill in the refrigerator for 5 minutes.
In another bowl, whisk together the egg whites and egg. Add the broccoli, milk, cheese, and pepper.
Pour the mixture into the pie pan and bake, uncovered, for 30 minutes, and check with a toothpick for doneness. (The pie may need to bake for up to 45 minutes.) Remove from the oven and cool.
Nutritional Information Per Serving (1/4 of recipe): Calories: 171, Fat: 11 g, Cholesterol: 85 mg, Sodium: 268 mg, Carbohydrate: 5 g, Protein; 13 g; Diabetic Exchanges: 1 High-Fat Meat, 1 Medium-Fat Meat
CORN BREAD
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm..
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1 Fat
TURKEY, PORTABELLA MUSHROOMS AND VEGETABLE KEBABS
Yield: 4 servings
View recipe: http://diabeticgourmet.com/recipes/html/907.shtml
Ingredients
1-1/2 to 2 pounds turkey thighs, skinned, boned & cut into 1-inch cubes
2 whole portabella mushrooms, stemmed & quartered
1/2 cup green onions, chopped
1/3 cup olive oil
1/4 cup balsamic vinegar
1 tablespoon Worcestershire sauce
2 teaspoons garlic, minced
1 teaspoon dried rosemary
1 teaspoon dried tarragon
1/2 medium red bell pepper, seeded & cut into 1-inch cubes
1 small yellow squash, cut into 1/2-inch rounds
1 small zucchini, cut into 1/2-inch rounds
Directions
Place turkey cubes and mushroom quarters in a large, self-closing, food-safe plastic bag.
In small bowl, combine green onions, oil, vinegar, Worcestershire sauce, garlic, rosemary and tarragon. Pour over turkey and mushrooms. Seal bag and refrigerate 2 hours or overnight.
Spray grill rack with nonstick vegetable oil spray. Prepare grill for direct heat cooking.
Drain turkey and mushrooms from marinade and discard marinade.
On 10 or 12-inch skewers, alternating ingredients, arrange drained turkey cubes, mushrooms, bell pepper, yellow squash and zucchini.
Grill over medium flame or coals 10 to 12 minutes or until turkey is no longer pink in center, turning once. Cook thighs to an internal temperature of 170 degrees F.
Nutritional Information Per Serving: Calories: 320; Protein: 49 g; Fat: 11 g; Sodium: 150 mg; Cholesterol: 130 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Sugars: 3 g; Carbohydrates: 6 g
Thursday, October 23, 2014
Autumn-ish Diabetic Food
Fall is in the air, which, after a hot summer, is fine with me. (Not that the weather asked for my opinion!) So, I've added several fall-ish recipes to today's batch of diabetic recipes. Enjoy!
CRANBERRY APPLE CRISP
Yield: 8 servings
View Online: http://diabeticgourmet.com/recipes/html/876.shtml
Ingredients:
Filling Ingredients:
3 cups peeled, cored, sliced apples
2 cups fresh or frozen thawed cranberries
1 cup Equal Spoonful*
Topping Ingredients:
1/3 cup all-purpose flour
1/4 cup chopped pecans
1/4 cup stick butter or margarine, melted
1/2 cup Equal Spoonful**
* Substitute 24 packets Equal sweetener
** Substitute 12 packets Equal sweetener
Directions
For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.
For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.
Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.
Nutritional Information (Per Serving): Calories: 145; Protein: 1 g; Sodium: 67 mg; Cholesterol: 0 mg; Fat: 8 g; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat
CRANBERRY-APPLE SPINACH SALAD
Yield: 4 servings
Print Version: http://diabeticgourmet.com/recipes/html/442.shtml
Ingredients
6 cups moderately packed fresh spinach leaves
1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette
1 cup matchstick-sized pieces apple
1/4 cup dried cranberries
1/4 cup chopped walnuts or toasted pecans
1/4 cup crumbled reduced-fat feta or blue cheese
Directions
Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.
Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.
Nutritional Information Per Serving: Calories: 141; Protein: 4.7 g; Sodium: 272 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Fat 8.3 g; Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat
NUTTY BANANA BREAD
Serves: 12
Serving Size: 1 (3/4 inch) slice
Online Recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Source: Splenda
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1 1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F (165 degrees C). Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g
BREAD PUDDING WITH RAISINS
Yield: Makes 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
3 slices day-old white bread, cubed
1/2 cup raisins
2 cups fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
2 tablespoons sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a 1-1/2 quart baking dish with non-stick pan spray.
Mix the bread cubes and raisins in the prepared dish.
Combine the remaining ingredients in a medium bowl; pour the mixture over the bread and raisins; stir to blend.
Set the filled baking dish in a shallow pan on the middle rack of the oven. Pour hot water into the shallow pan to a depth of 1 inch around the baking dish. This creates a water bath to cook the pudding slowly.
Bake 45 to 55 minutes, or until a knife inserted in the pudding comes out clean. Remove the pan from the water bath and serve warm or chilled.
Nutritional Information Per Serving (1/2 cup): Calories: 139, Fat: 2 g, Cholesterol: 72 mg, Sodium: 229 mg, Carbohydrate: 24 g, Dietary Fiber: 1 g, Sugars: 16 g, Protein: 6 g, Diabetic Exchanges: 1-1/2 Other Carbohydrate, 1/2 Fat
BROCCOLI AND CHEESE PIE
Yield: 4 servings
Source: "Diabetes Cookbook for Dummies"
Info: http://diabeticgourmet.com/book_archive/details/88.shtml
Ingredients
Nonstick cooking spray
1 cup fresh broccoli, small florets
1/2 cup low-sodium chicken broth
2 egg whites, lightly beaten
1 whole egg, lightly beaten
1 cup skim milk
1 cup shredded cheddar cheese
1/4 teaspoon pepper
Directions
Preheat the oven to 350 degrees F. Coat a 9-inch pie pan with the cooking spray.
In a saucepan, cook the broccoli with the chicken broth, uncovered, over medium heat, stirring, until all liquid has evaporated, about 10 minutes. Transfer to a bowl and chill in the refrigerator for 5 minutes.
In another bowl, whisk together the egg whites and egg. Add the broccoli, milk, cheese, and pepper.
Pour the mixture into the pie pan and bake, uncovered, for 30 minutes, and check with a toothpick for doneness. (The pie may need to bake for up to 45 minutes.) Remove from the oven and cool.
Nutritional Information Per Serving (1/4 of recipe): Calories: 171, Fat: 11 g, Cholesterol: 85 mg, Sodium: 268 mg, Carbohydrate: 5 g, Protein; 13 g; Diabetic Exchanges: 1 High-Fat Meat, 1 Medium-Fat Meat
CORN BREAD
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm..
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1 Fat
CRANBERRY APPLE CRISP
Yield: 8 servings
View Online: http://diabeticgourmet.com/recipes/html/876.shtml
Ingredients:
Filling Ingredients:
3 cups peeled, cored, sliced apples
2 cups fresh or frozen thawed cranberries
1 cup Equal Spoonful*
Topping Ingredients:
1/3 cup all-purpose flour
1/4 cup chopped pecans
1/4 cup stick butter or margarine, melted
1/2 cup Equal Spoonful**
* Substitute 24 packets Equal sweetener
** Substitute 12 packets Equal sweetener
Directions
For Filling, combine apples, cranberries and 1 cup Equal in an ungreased 10-inch pie plate.
For Topping, combine flour, pecans, melted butter and 1/2 cup Equal. Mix until well blended. Sprinkle flour mixture over apples and cranberries in pie plate.
Bake in preheated 350F oven 55 to 60 minutes or until fruit is tender. Serve warm or at room temperature.
Nutritional Information (Per Serving): Calories: 145; Protein: 1 g; Sodium: 67 mg; Cholesterol: 0 mg; Fat: 8 g; Carbohydrates: 18 g; Exchanges: 1 fruit, 1-1/2 fat
CRANBERRY-APPLE SPINACH SALAD
Yield: 4 servings
Print Version: http://diabeticgourmet.com/recipes/html/442.shtml
Ingredients
6 cups moderately packed fresh spinach leaves
1/4 cup light balsamic vinaigrette salad dressing or Citrus Vinaigrette
1 cup matchstick-sized pieces apple
1/4 cup dried cranberries
1/4 cup chopped walnuts or toasted pecans
1/4 cup crumbled reduced-fat feta or blue cheese
Directions
Place the spinach leaves and salad dressing in a large bowl and toss to mix well. Divide the mixture between 4 salad plates.
Top the spinach on each plate with a quarter of the apples, cranberries, nuts, and cheese. Serve immediately.
Nutritional Information Per Serving: Calories: 141; Protein: 4.7 g; Sodium: 272 mg; Cholesterol: 2 mg; Carbohydrates: 13 g; Fat 8.3 g; Exchanges: 1 Vegetable, 1/2 Fruit, 1-1/2 Fat
NUTTY BANANA BREAD
Serves: 12
Serving Size: 1 (3/4 inch) slice
Online Recipe: http://diabeticgourmet.com/recipes/html/642.shtml
Source: Splenda
Ingredients
2 eggs, lightly beaten
1/3 cup buttermilk
1/2 cup applesauce
1 1/4 cups mashed bananas
1 cup Splenda No Calorie Sweetener, Granulated
1 3/4 cups all-purpose flour
1 1/2 teaspoons baking soda
1/2 teaspoon salt
1/2 cup chopped pecans
Directions
Preheat oven to 325 degrees F (165 degrees C). Spray one 9x5 inch loaf pan with non-stick spray coating.
In a large bowl, blend together the eggs, buttermilk, applesauce, and bananas. Sift together the Splenda Granulated Sweetener, flour, baking soda, and salt; mix into banana mixture. Stir in pecans. Spread batter into prepared pan.
Bake 1 hour, or until a cake tester inserted in the center comes out clean.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 45; Protein: 4 g; Fat: 5 g; Sodium: 270 mg; Cholesterol: 35 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Sugars: 8 g
BREAD PUDDING WITH RAISINS
Yield: Makes 3 cups (6 servings)
Source: The New Family Cookbook for People with Diabetes
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
3 slices day-old white bread, cubed
1/2 cup raisins
2 cups fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
2 tablespoons sugar
1 teaspoon ground cinnamon
1 teaspoon pure vanilla extract
1/4 teaspoon salt
Directions
Preheat the oven to 350 degrees F. Prepare a 1-1/2 quart baking dish with non-stick pan spray.
Mix the bread cubes and raisins in the prepared dish.
Combine the remaining ingredients in a medium bowl; pour the mixture over the bread and raisins; stir to blend.
Set the filled baking dish in a shallow pan on the middle rack of the oven. Pour hot water into the shallow pan to a depth of 1 inch around the baking dish. This creates a water bath to cook the pudding slowly.
Bake 45 to 55 minutes, or until a knife inserted in the pudding comes out clean. Remove the pan from the water bath and serve warm or chilled.
Nutritional Information Per Serving (1/2 cup): Calories: 139, Fat: 2 g, Cholesterol: 72 mg, Sodium: 229 mg, Carbohydrate: 24 g, Dietary Fiber: 1 g, Sugars: 16 g, Protein: 6 g, Diabetic Exchanges: 1-1/2 Other Carbohydrate, 1/2 Fat
BROCCOLI AND CHEESE PIE
Yield: 4 servings
Source: "Diabetes Cookbook for Dummies"
Info: http://diabeticgourmet.com/book_archive/details/88.shtml
Ingredients
Nonstick cooking spray
1 cup fresh broccoli, small florets
1/2 cup low-sodium chicken broth
2 egg whites, lightly beaten
1 whole egg, lightly beaten
1 cup skim milk
1 cup shredded cheddar cheese
1/4 teaspoon pepper
Directions
Preheat the oven to 350 degrees F. Coat a 9-inch pie pan with the cooking spray.
In a saucepan, cook the broccoli with the chicken broth, uncovered, over medium heat, stirring, until all liquid has evaporated, about 10 minutes. Transfer to a bowl and chill in the refrigerator for 5 minutes.
In another bowl, whisk together the egg whites and egg. Add the broccoli, milk, cheese, and pepper.
Pour the mixture into the pie pan and bake, uncovered, for 30 minutes, and check with a toothpick for doneness. (The pie may need to bake for up to 45 minutes.) Remove from the oven and cool.
Nutritional Information Per Serving (1/4 of recipe): Calories: 171, Fat: 11 g, Cholesterol: 85 mg, Sodium: 268 mg, Carbohydrate: 5 g, Protein; 13 g; Diabetic Exchanges: 1 High-Fat Meat, 1 Medium-Fat Meat
CORN BREAD
Yield: 12 servings
Source: "The New Family Cookbook for People with Diabetes"
Info: http://diabeticgourmet.com/book_archive/details/26.shtml
Ingredients
1 cup yellow cornmeal
1 cup sifted all-purpose flour
1 tablespoon baking powder
1/2 teaspoon salt
3/4 cup fat-free milk
2 large eggs, slightly beaten, or 1/2 cup egg substitute
3 tablespoons canola or corn oil
Directions
Preheat the oven to 425 degrees F. Spray a 9-inch square pan with nonstick pan spray.
Combine the cornmeal, flour, baking powder, and salt in a large bowl. Combine the milk, eggs, and oil in a small bowl, add to the dry ingredients, and blend well.
Pour into the prepared baking pan. Bake for 20 to 25 minutes, until an inserted toothpick comes out clean. Remove from the oven and turn out of the pan onto a rack. Cool slightly before cutting. Cut into 12 equal portions. Serve warm..
Nutritional Information Per Serving (2-1/4 inch square): Calories: 130, Fat: 5 g, Cholesterol: 36 mg, Sodium: 207 mg, Carbohydrate: 18 g, Dietary Fiber: 1 g, Sugars: 1 g, Protein: 4 g, Diabetic Exchanges: 1 Starch, 1 Fat
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