Diabetic Thursday

It's time for another Diabetic Thursday. Here are six yummy diabetic recipes to help you through the day, including Smoked Turkey Waldorf Salad and Peanut Butter Cookies. Enjoy!

SPANISH BLACK BEAN SOUP

Recipe Yield: Yield: 6 servings (1 cup each)

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View online at https://diabeticgourmet.com/diabetic-recipes/spanish-black-bean-soup

Ingredients

2 teaspoons chicken broth

1 teaspoon olive oil

3 cloves garlic, minced

1 medium yellow onion, minced

1 teaspoon fresh minced oregano

1 teaspoon cumin

1 teaspoon chili powder or 1/2 teaspoon cayenne pepper

1 medium red pepper, chopped

1 medium carrot, coarsely chopped

3 cups cooked black beans (from scratch; or canned, rinsed, and drained)

1-1/2 cups fat-free, reduced-sodium chicken broth

1/2 cup dry red wine

Salt and pepper to taste

Directions

In a large stockpot, over medium-high heat, heat the 2 teaspoons chicken broth and 1 teaspoon oil. Add the garlic and onions and saute for 3 minutes. Add the oregano, cumin, and chili powder and stir for another minute. Add the red pepper and carrot and saute for 2 minutes.

Puree 1-1/2 cups of the black beans in a blender or food processor. Add the pureed beans to the pot. Add the remaining 1-1/2 cups of the whole beans, chicken broth, and red wine. Simmer and let cook for 1 hour. Season with salt and pepper.

Nutritional Information Per Serving: Calories: 149; Fat: 1 g; Sodium: 134 mg; Protein: 9 g; Carbohydrates: 26 g

Diabetic Exchanges: 1-1/2 Starch, 1 Very Lean Meat

WARM TURKEY AND WHITE BEAN SALAD

Recipe Yield: Yield: 4 servings

Source: Express Lane Diabetic Cooking

Book Title: Express Lane Diabetic Cooking

View online at https://diabeticgourmet.com/diabetic-recipes/warm-turkey-and-white-bean-salad

Ingredients

1 tablespoon olive oil

2 cloves garlic, crushed (used to flavor pan)

1 cup sliced mushrooms

1/2 pound cooked turkey breast, cubed

1 cup sliced roasted red peppers from jar

1/2 cup sliced green onions

1 cup frozen cut green beans, thawed

1 (15.5 ounce) can cannellini or navy beans, drained and rinsed

2 tablespoons red wine vinegar

2 tablespoons prepared pesto

1 small head romaine lettuce, torn into small pieces

Directions

In a skillet over medium-high heat, heat oil. Add crushed garlic and saute 1 minute. Remove the garlic from the skillet and discard.

Add mushrooms and saute 2-3 minutes. Add turkey and saute 2 minutes. Add peppers, onions, and beans and cook 2 minutes. Add vinegar and pesto and heat thoroughly. Serve salad over lettuce. Garnish with walnuts if desired.

Nutritional Information Per Serving: Calories: 256; Fat: 8 g; Cholesterol: 26 mg; Protein: 21 g; Carbohydrates: 28 g

Diabetic Exchanges: 1-1/2 Starch, 1 Vegetable, 2 Lean Meat

SMOKED TURKEY WALDORF SALAD

Recipe Yield: Yield: 2 servings

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

Book Title: Mix 'N Match Meals in Minutes for People with Diabetes

View this online at https://diabeticgourmet.com/diabetic-recipes/smoked-turkey-waldorf-salad

Ingredients

2 tablespoons reduced-fat mayonnaise

2 tablespoons lemon juice

Salt and freshly ground black pepper to taste

2 celery stalks, sliced (1 cup)

2 small red apples, cored and cut into 1/2-inch cubes (2 cups)

1 tablespoon broken walnuts (1/4 ounce)

1/2 pound smoked turkey breast cut into 1/2-inch cubes

Several romaine lettuce leaves, washed and dried

2 slices whole-wheat bread

Directions

Mix mayonnaise and lemon juice together in a medium bowl. Add salt and pepper.

Toss celery, apples, walnuts, and turkey in the mayonnaise. Taste for seasoning and add more salt and pepper, if needed.

Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.

Nutritional Information Per Serving: Calories: 354; Fat: 10 g; Sodium: 1427 mg; Cholesterol: 65 mg; Protein: 27 g; Carbohydrates: 40 g

Diabetic Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat

PEANUT BUTTER COOKIES

Recipe Yield: Yield: 24 cookies. Serving size: 2 cookies.

Source: Splenda

View this online at https://diabeticgourmet.com/diabetic-recipe/peanut-butter-cookies.

Ingredients

1/4 cup margarine, softened

1 cup creamy style peanut butter

1/4 cup egg substitute

2 tablespoons honey

1/2 teaspoon vanilla extract

1 cup Splenda Granular

1-1/2 cups all-purpose flour

1/2 teaspoon baking soda

1/2 teaspoon salt

Directions

Heat oven to 350 degrees F.

In a large bowl, beat margarine and peanut butter with an electric mixer until creamy, approximately 1 minute.

Add egg substitute, honey and vanilla extract. Beat on high speed for approximately 1 1/2 minutes.

Add Splenda and beat on medium speed until well blended, approximately 30 seconds.

In small bowl, combine flour, baking soda and salt. Slowly add flour mixture to peanut butter mixture, beating on low speed until well blended, about 1 1/2 minutes. Mixture may be crumbly.

Roll level teaspoons of dough into balls and drop onto a lined sheet pan, about 2 inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.

Nutritional Information Per Serving: Calories: 140; Fat: 11 g; Sodium: 110 mg; Protein: 3 g; Carbohydrates: 9 g

Diabetic Exchanges: Starch 1/2; Fat 2

GRILLED CHICKEN BREASTS WITH FRUIT SALSA

Recipe Yield: Yield: 4 servings; Serving Size: about 4 ounces

Source: The Diabetes Food and Nutrition Bible

Book Title: The Diabetes Food and Nutrition Bible

View this online at https://diabeticgourmet.com/diabetic-recipes/grilled-chicken-breasts-with-fruit-salsa.

Ingredients

Fruit Salsa:

2 cans (8 oz each) crushed pineapple, packed in juice, drained

1 mango, peeled and cubed

1/2 papaya, peeled and cubed

2 Tbsp rice vinegar

1 Tbsp finely minced cilantro

1 Tbsp minced red pepper

Grilled Chicken:

2 whole chicken breasts, boned, skinned, halved (10 oz meat each)

2 tsp olive oil

Garnish:

Kiwi slices

Directions

In a medium bowl, combine salsa ingredients. Cover and refrigerate for 1 hour.

Preheat an oven broiler or outdoor grill. Brush the chicken breasts with the olive oil. Grill or broil the chicken about 7 minutes per side or until no pink remains.

To serve: Place fruit salsa on a plate using a few spoonfuls per person. Top with a cooked chicken breast. Garnish with kiwi slice.

Nutritional Information Per Serving: Calories: 305; Fat: 6 g; Fiber: 3 g; Sodium: 79 mg; Cholesterol: 85 mg; Protein: 32 g; Carbohydrates: 30 g; Sugars: 25 g

Diabetic Exchanges: 4 Very Lean Meat; 2 Fruit; 1 Fat

STEAMED GREENS WITH GINGER AND WATER CHESTNUTS

Recipe Yield: Yield: Makes 4 servings.

Source: AICR

View this online at https://diabeticgourmet.com/diabetic-recipes/steamed-greens-with-ginger-and-water-chestnuts

Ingredients

3 cups mixed leafy greens, e.g. bok choy (Chinese cabbage or Chinese chard), spinach, Swiss chard leaves, collards or kale, stems removed

1 tsp. peeled, finely-minced fresh ginger

1 tsp. finely-minced fresh garlic

1/2 Tbsp. sesame seed oil, or as needed

1/2 cup diced canned water chestnuts (rinsed and drained)

Salt and freshly-ground black pepper

Directions

Steam each type of greens separately, until tender, adding each cooked green to a large plate. (Each type takes a different length of time to cook, some as little as 30 seconds.) Sprinkle ginger and garlic over the entire batch of greens, then evenly drizzle a small amount of oil on top.

Meanwhile, heat a small amount of the oil in a small pan over medium heat until hot. Add water chestnuts and sauté 30 seconds. Transfer with a slotted spoon to a plate covered with paper towels to remove excess oil. Scatter water chestnuts on top of greens.

Season to taste with salt and pepper. Serve immediately.

Notes:

Less than 1 g. saturated fat and 1 g. dietary fiber

Nutritional Information Per Serving: Calories: 30; Fat: 2 g; Sodium: 19 mg; Protein: 1 g; Carbohydrates: 3 g

Diabetic Exchanges: 1 Vegetable, 1/2 Fat

Diabetic Thursday

If you've been following this blog for a while, you know that Thursday is time for six diabetic recipes. Having lived with a diabetic, I can assure you that diabetic cooking does not have to be boring! These recipes help prove that point. Enjoy!

SMOKED TURKEY WALDORF SALAD

Yield: 2 servings

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

Find this recipe at: http://diabeticgourmet.com/recipes/html/452.shtmlIngredients

2 tablespoons reduced-fat mayonnaise

2 tablespoons lemon juice

Salt and freshly ground black pepper to taste

2 celery stalks, sliced (1 cup)

2 small red apples, cored and cut into 1/2-inch cubes (2 cups)

1 tablespoon broken walnuts (1/4 ounce)

1/2 pound smoked turkey breast cut into 1/2-inch cubes

Several romaine lettuce leaves, washed and dried

2 slices whole-wheat bread

Directions

Mix mayonnaise and lemon juice together in a medium bowl. Add salt and pepper.

Toss celery, apples, walnuts, and turkey in the mayonnaise. Taste for seasoning and add more salt and pepper, if needed.

Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Toast bread and serve with salad.

Nutritional Information Per Serving: Calories: 354; Protein: 27 g; Fat: 10 g; Sodium: 1427 mg; Cholesterol: 65 mg; Carbohydrates: 40 g; Exchanges: 1 Starch, 3 Very Lean Meat, 1-1/2 Fruit, 1-1/2 Fat

ONE-POT CHICKEN AND VEGETABLES

Yield: 4 servings

Serving Size: 1/2 cup vegetables, 1/2 cup rice, 4 ounces chicken

Source: Express Lane Diabetic Cooking

Find this recipe at: http://diabeticgourmet.com/recipes/html/453.shtml

Ingredients

1 tablespoon olive oil

1 cup sliced zucchini

1 cup sliced or shredded carrot

1/2 cup sliced green onions or red onion

1/2 cup sliced celery

1 (14-1/2 ounce) can diced tomatoes

1 pound cooked, diced chicken breasts

1 teaspoon dried oregano

1/2 teaspoon dried basil

1/4 teaspoon salt

1/8 teaspoon fresh ground black pepper

2 cups cooked brown rice, hot

Directions

In a skillet over medium-high heat, heat the oil. Add the zucchini, carrots, green or red onion, and celery and saute for 5 minutes, stirring occasionally.

Add the canned diced tomatoes and lower the heat. Simmer for 5 minutes. Add the chicken and seasonings and simmer for 3 minutes.

Serve the chicken and vegetables over cooked rice.

Nutritional Information Per Serving: Calories: 406; Protein: 38 g; Fat: 13 g; Sodium: 409 mg; Cholesterol: 96 mg; Carbohydrates: 32 g; Exchanges: 2 Starch, 1 Vegetable, 4 Lean Meat

VANILLA CREAM PUFFS

The recipe begins, “Fluffy pastry shells filled with a thick vanilla custard and drizzled with chocolate sauce.”

Yield: 12 Servings

Serving Size: 1 cream puff

View recipe and photo here: http://diabeticgourmet.com/recipes/html/1187.shtml

Cream Puffs Ingredients

1 cup water

1/4 teaspoon salt

1/2 tablespoon Splenda No Calorie Sweetener, Granulated

1/4 cup butter

1 cup all-purpose flour

4 large eggs

Custard Filling Ingredients

2 tablespoons Splenda No Calorie Sweetener, Granulated

1 tablespoon cornstarch

2 cups 1% low-fat milk

2 egg yolks, lightly beaten

1 1/2 teaspoons vanilla extract

3/4 cup commercial chocolate sauce

Directions

Cream Puff Directions:

Preheat oven to 400 degrees F.

Combine water, salt, Splenda Granulated Sweetener and butter in a medium saucepan; bring to a boil over medium-high heat, stirring until butter melts.

Add flour all at once, stirring vigorously with a wooden spoon until mixture leaves sides of pan and forms a smooth ball. The mixture resembles mashed potatoes. Remove from heat; cool 5 minutes.

Transfer mixture to a mixing bowl. Add eggs, one at a time, mixing on low speed with an electric mixer. Scrap down the sides of bowl occasionally and beat until batter is smooth.

Spoon mixture heaping tablespoonfuls onto an ungreased baking sheet, leaving 2 inches between puffs.

Bake immediately for 35 minutes or until puffs are golden brown and have a crisp shell. (Do not open the oven door during the first 15 minutes of baking time.) Remove from oven and cool on wire racks.

Custard Filling Directions:

Combine Splenda Granulated Sweetener and cornstarch in a heavy saucepan; gradually stir in milk. Cook over medium heat, stirring constantly, 6 minutes or until mixture comes to a boil. Cook 1 additional minute, stirring constantly. Gradually stir about 1/4 the hot mixture into egg yolks; add to remaining hot mixture, stirring constantly. Bring mixture to a boil over medium heat, reduce heat and cook 3 minutes, stirring constantly.

Remove from heat, stir in vanilla and strain mixture through a sieve; cover the surface of the custard with wax paper or plastic wrap to prevent a film from forming on the surface.

Cut tops off and fill with 2 1/2 tablespoons custard; replace tops and drizzle with 1 tablespoon chocolate sauce. Serve immediately.

Storage:

Store baked unfilled cream puff shells in an airtight container in the refrigerator. Use within 24 hours or freeze up to 2 months.

Nutritional Information Per Serving: Calories: 200; Calories from Fat: 80; Protein: 6 g; Fat: 9 g; Sodium: 180 mg; Cholesterol: 120 mg; Saturated Fat: 4.5 g; Dietary Fiber: 1 g; Sugars: 12 g; Carbohydrates: 24 g

POACHED PEARS IN CINNAMON GINGER SAUCE

Servings: 6

Find this recipe at:
http://diabeticgourmet.com/recipes/html/16.shtml

Ingredients

6 Bosc or Anjou pears *

2 lemons, cut in half

6 cups water

1-1/2 cups granulated sugar

2 whole cinnamon sticks

8 quarter-sized slices fresh, ginger **

1 tbsp Minced candied ginger * slightly under-ripe, peeled, halved and cored
** smashed with flat sided knife or cleaver

Directions

Rub pear halves with cut lemon to prevent browning and set aside. Combine water, sugar, cinnamon and ginger in large non aluminum pan. Heat until boiling. Reduce heat and simmer, uncovered, 30 for minutes.

Add pears and heat until liquid almost boils. Reduce heat until liquid is just under a boil and poach pears until just tender, 12 to 15 minutes. (Knife will pierce center easily.) Remove pears with slotted spoon and let cool slightly. Arrange cooked pears on serving dish or in individual serving bowls.

Remove ginger and cinnamon from poaching liquid and reheat liquid until boiling. Cook until liquid is reduced to thick syrup, about 25 minutes. Let cool slightly. Pour warm syrup over pears. Sprinkle with candied ginger and serve. You may also serve with scoops of vanilla or ginger ice cream.

Nutritional Information Per Serving: Calories: 280; Protein: 1 g; Fat: 1 g; Sodium: 8 mg; Cholesterol: 0 mg ; Carbohydrates: 15 g; Exchanges: 1-1/2 Fruit, 1/2 Bread

VEGETABLE AND BEAN SOUP

Easy substitution: To make this soup completely vegetarian, substitute vegetable broth for the chicken broth, and additional olive oil for the butter.

Yield: 6 servings

Source: The Everyday Low-Carb Slow Cooker Cookbook

Book Info: http://diabeticgourmet.com/book_archive/details/15.shtml

Ingredients

1 (14.5 ounce) can diced tomatoes

2 (14.5) cans chicken broth

1 cube vegetable bouillon

1 medium onion, finely chopped

1 (15.5 ounce) can kidney beans, drained

1 red bell pepper, finely chopped

2 carrots, finely chopped

2 celery stalks, finely chopped

2 summer squashes (zucchini or yellow squash, about 1 pound total), quartered lengthwise and chopped

1 (7 ounce) can sliced mushrooms, drained

1 tablespoon minced garlic

1 tablespoon olive oil

2 tablespoons butter

1/4 teaspoon kosher salt

1 teaspoon black pepper

1/2 teaspoon Tabasco sauce (about 4 shakes) (optional)

Directions

Combine all ingredients in the slow cooker crock and mix well.

Cover and cook on low for 8 hours.

Stir well before serving.

If desired, stir in Tabasco sauce before serving.

Nutritional Information Per Serving: Calories: 210; Protein: 8 g; Fat: 9 g; Sodium: 1020 mg; Cholesterol: 14 mg; Carbohydrates: 18 g; Exchanges: 1 Lean Meat, 2 Fat, 2 Vegetable

SWEET POTATOES WITH A HINT OF ORANGE

Servings: 8

To view this online, click here.

Ingredients

2 pounds sweet potatoes, cooked

2 tablespoons margarine, melted

1/2 teaspoons ground cinnamon

16 apricot halves, dried

Orange slices, fresh

Directions

Arrange the sweet potatoes in a shallow baking dish. Combine the margarine and cinnamon. Pour over the potatoes. Arrange the apricot halves on top. Cover the dish and bake in a 425F oven for about 15 minutes. Add the orange slices and serve.

Nutritional Information Per Serving: Calories: 139; Protein: 2 g; Fat: 3 g; Sodium: 96 mg; Cholesterol: 0 mg; Saturated Fat: .75 g; Dietary Fiber: 4 g; Sugars: 8 g; Carbohydrates: 27 g