If it's Thursday (and it looks like it is), it's time for another Diabetic Thursday. Here are six diabetic recipes to help you through the day, including Southwestern Chicken Chowder and Mediterranean Braised Beef. Enjoy!
LEMON CHICKEN WITH BROCCOLI AND GINGER
Recipe Yield: Makes 4 servings.
Source: AICR
View this online at https://diabeticgourmet.com/diabetic-recipes/lemon-chicken-with-broccoli-and-ginger
Ingredients
1/2 cup fat-free reduced-sodium chicken broth
3 Tbsp. fresh lemon juice
1/2 tsp. salt
1/8 tsp. ground white or black pepper
1 Tbsp. coconut oil, divided
1 lb. skinless and boneless chicken breast, cut into bite-size pieces
1 Tbsp. grated or finely chopped ginger, plus 1/2 tsp. ground ginger
2 garlic cloves, chopped
1/2 cup sliced leek, white and pale green parts, 2-inch pieces
1/2 cup thinly slice red onion, in crescents
3 cups broccoli florets, cut to bite-size
1/4 cup chopped scallions, green and white parts
Directions
In measuring cup, combine broth, lemon juice, salt and pepper. Set aside.
Heat a wok over high heat. When wok is hot, drizzle half of the oil around sides, then lift and swirl wok to coat it. Add chicken, and stir-fry until no pink color shows, 2 minutes. Scoop out chicken and place on plate.
Drizzle remaining oil into wok and swirl to coat. Add fresh ginger, ground ginger and garlic and stir fry until fragrant, 30 seconds. Add leek and onion and stir fry for 1 minute. Pour in broth mixture, cover wok and cook for 2 minutes until broccoli looks bright green. Return chicken to wok and stir fry until pieces are white in the center, 1 to 2 minutes. Turn contents of wok out onto serving platter. Sprinkle on scallions and serve.
Nutritional Information Per Serving: Calories: 193; Fat: 5 g; Saturated Fat: 3 g; Fiber: 1 g; Sodium: 452 mg; Protein: 29 g; Carbohydrates: 8 g
SOUTHWESTERN CHICKEN CHOWDER
Recipe Yield: Makes 6 servings.
Source: NCC
View this online at https://diabeticgourmet.com/diabetic-recipes/southwestern-chicken-chowder.
Ingredients
2 pounds boneless, skinless chicken breast, cut in cubes
1 can (14-1/2 oz.) tomato wedges, drained, juice reserved
1 tablespoon canola oil
3 summer squash, sliced thin
1 clove garlic, minced
1 small onion, sliced
1 teaspoon ground cumin
1/2 cup chopped sweet green pepper
1/2 teaspoon salt
1/2 teaspoon pepper
3 tomatillos, cut in wedges
1 cup sliced jicama
1 can (14-1/2 oz.) low sodium chicken broth
1 tablespoon chopped cilantro
1-1/2 cups fresh corn, cut from cob
Directions
In large Dutch oven, place oil and heat over medium temperature.
Add chicken and garlic, turning chicken to brown on all sides, about 3 minutes.
Add onion and green pepper; cook about 5 minutes, stirring.
Add tomatillos and chicken broth; bring to a boil and simmer about 10 minutes.
Add corn and liquid from can of tomato wedges. Cover and cook on low heat about 10 minutes.
Add squash, cumin, salt, pepper and tomato wedges. Cover and cook on low about 5 minutes.
Add jicama and cilantro and cook 5 minutes more.
Serve with tortilla chips, if desired.
Nutritional Information Per Serving: Calories: 356; Fat: 9 g; Saturated Fat: 2 g; Sodium: 430 mg; Cholesterol: 129 mg; Protein: 50 g; Carbohydrates: 18 g
BLACK BEAN AND TOMATO SALSA
Recipe Yield: Yield: 4 servings (1/2 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/black-bean-and-tomato-salsa
Ingredients
1 cup seeded, diced plum tomatoes (3-4 tomatoes)
1 cup canned black beans, rinsed
2 tablespoons chopped scallions
1 tablespoon chopped fresh cilantro or parsley
1 tablespoon lime juice
1-1/2 teaspoons extra-virgin olive oil
1/2-1 teaspoon minced canned chipotle in adobo sauce
1/8 teaspoon salt, or to taste
Directions
Combine all ingredients in a medium bowl; stir to blend. If not serving immediately, cover and refrigerate for up to 2 days.
Nutritional Information Per Serving: Calories: 83; Fat: 2 g; Fiber: 4 g; Sodium: 283 mg; Protein: 4 g; Carbohydrates: 11 g
Diabetic Exchanges: 1 Starch
CURRIED CHICKEN WITH APRICOTS
Recipe Yield: Makes 6 servings.
Source: NCC
View this online at https://diabeticgourmet.com/diabetic-recipes/curried-chicken-with-apricots
Ingredients
6 chicken breast halves, skinned
6 ounces dried apricots, cut in half
1/4 cup raisins
1 cup orange juice
1 tablespoon light margarine, melted
2 tablespoons minced onion
1 clove garlic, minced
1-1/2 teaspoons curry powder
1/2 teaspoon cinnamon
1/2 teaspoon chili powder
1/2 teaspoon salt
1/4 teaspoon ginger
1 bay leaf, broken
1/4 cup skim milk
Directions
In small bowl, place apricots and raisins. Add orange juice and let sit 15 minutes, stirring occasionally.
In small dish, place margarine. Add onion, garlic, curry powder, cinnamon, chili powder, salt, ginger and bay leaf; stir to mix well.
In greased 2-quart shallow baking dish, arrange chicken in single layer. Spread spice mixture evenly over chicken. With slotted spoon, remove apricots and raisins from orange juice and arrange in dish with chicken. To orange juice, add skim milk; pour over chicken.
Cover and bake in 350F. oven about 1 hour, removing cover after 45 minutes and cooking uncovered for final 15 minutes.
If desired, garnish with red cherries and serve with rice.
Nutritional Information Per Serving: Calories: 230; Fat: 5 g; Saturated Fat: 1 g; Sodium: 300 mg; Cholesterol: 64 mg; Protein: 21 g; Carbohydrates: 26 g
MEDITERRANEAN BRAISED BEEF
Recipe Yield: Makes 6 servings
Source: TBC
View this online at https://diabeticgourmet.com/diabetic-recipes/mediterranean-braised-beef
Ingredients
1 boneless beef chuck shoulder pot roast (2-1/2 to 3 pounds)
1/4 cup all-purpose flour
2 tablespoons olive oil
1/4 cup balsamic vinegar
2 small onions, halved, sliced
4 medium shallots, sliced
1/4 cup chopped pitted dates
1/2 teaspoon salt
1/4 to 1/2 teaspoon black pepper
Directions
Heat oven to 325F. Lightly coat beef pot roast with flour. Heat oil in Dutch oven over medium heat until hot. Brown pot roast; remove.
Add 1-1/2 cups water and vinegar to Dutch oven; cook and stir until brown bits attached to pan are dissolved. Return pot roast. Add onions, shallots, dates, salt and pepper; bring to a boil. Cover tightly and cook in 325F oven 2 to 2-1/2 hours or until pot roast is fork-tender. Remove pot roast; keep warm.
Cook liquid and vegetables over medium-high heat to desired consistency. Carve pot roast. Serve with sauce.
Nutritional Information Per Serving: Calories: 290; Fat: 12 g; Saturated Fat: 3 g; Fiber: 1.2 g; Sodium: 275 mg; Cholesterol: 75 mg; Protein: 29 g; Carbohydrates: 16 g
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Recipe Yield: Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
Book Title: The Eating Well Diabetes Cookbook
View online at https://diabeticgourmet.com/diabetic-recipes/southwestern-corn-and-zucchini-saute
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Fat: 3 g; Fiber: 2 g; Sodium: 138 mg; Protein: 2 g; Carbohydrates: 12 g
Diabetic Exchanges: 2 Vegetable, 1/2 Fat
Showing posts with label Southwestern Corn and Zucchini Saute. Show all posts
Showing posts with label Southwestern Corn and Zucchini Saute. Show all posts
Thursday, April 16, 2020
Thursday, June 30, 2016
Diabetic Thursday
Enjoy!
TEXAS RED CHILI
Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/90.shtml
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute.
Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
CHICKEN JAMBALAYA
Makes 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
SPINACH SALAD WITH CREAMY BEET DRESSING
Makes 2 servings.
View recipe: http://diabeticgourmet.com/recipes/html/916.shtml
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1-1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium chicken or vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed. With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 4 g; Sodium: 119 mg; Saturated Fat: under 1 g; Carbohydrates: 11 g
LEMON MERINGUE PIE
Serves: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/926.shtml
Ingredients
For Pie Filling:
Pastry for single-crust 9-inch pie
2-1/4 cups water
1/2 cup fresh lemon juice or frozen lemon juice concentrate*
1/2 cup cornstarch
2 eggs
2 egg whites
1-1/2 teaspoons grated lemon peel
1-1/2 cups Equal Spoonful or Granulated**
2 tablespoons stick butter or margarine
1 to 2 drops yellow food coloring (optional)
For Meringue:
3 egg whites
1/4 teaspoon cream tartar
2/3 cup Equal Spoonful or Granulated***
* Such as Minute Maid Premium Lemon juice (frozen) 100% Pure Lemon Juice from Concentrate
** May substitute 36 packets Equal sweetener
Directions
For Pie Filling, roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 425F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Combine water, lemon juice and cornstarch in medium saucepan. Bring to a boil over medium-high heat, stirring constantly. Boil and stir 1 minute. Beat eggs, 2 egg whites and lemon peel in medium bowl. Mix in 1-1/2 cups Equal. Stir about half of hot cornstarch mixture into egg mixture.
Return all to saucepan. Cook and stir over low heat 1 minute. Remove from heat. Stir in butter until melted. Stir in food coloring, if desired. Pour mixture over baked pie shell.
For Meringue, beat 3 egg whites in mixing bowl on medium speed of mixer until foamy. Add cream of tartar. Beat to soft peaks. Gradually beat in 2/3 cup Equal, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.
Bake pie in 425F oven about 5 minutes or until meringue is lightly browned. Cool completely on wire rack. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 178; Protein: 5 g; Fat: 9 g; Sodium: 133 mg; Cholesterol: 65 mg ; Carbohydrates: 20 g; Exchanges: 1 starch, 2 fat
MISO ONION SOUP
Less than 1 g. saturated fat, 3 g. dietary fiber
Yield: 8 servings
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/515.shtml
Ingredients
2 Tbsp. canola oil, divided
3 peeled red (Spanish) onions, halved and thinly-sliced
1 tsp. sugar or equivalent sugar-substitute
1 Tbsp. Dijon-style mustard
1 tsp. dried thyme
3 cups fat-free, reduced-sodium beef broth
5 cups water
Salt and freshly ground black pepper
6 1-inch thick slices whole-wheat Italian bread
1/4 cup red or brown rice miso
1/3 cup freshly-grated Parmesan cheese (optional)
Directions
Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.
Sprinkle the sugar over the onions and stir in. Increase heat and saute until onions are well browned, about 12 minutes, stirring often.
Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.
Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.
Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.
Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).
Nutritional Information Per Serving: Calories: 102; Protein: 5 g; Fat: 4 g; Sodium: 608 mg; Carbohydrates: 13 g; Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
http://diabeticgourmet.com/recipes/html/923.shtml
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Protein: 2 g; Fat: 3 g; Sodium: 138 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 2 Vegetable, 1/2 Fat
TEXAS RED CHILI
Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/90.shtml
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute.
Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
CHICKEN JAMBALAYA
Makes 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
SPINACH SALAD WITH CREAMY BEET DRESSING
Makes 2 servings.
View recipe: http://diabeticgourmet.com/recipes/html/916.shtml
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1-1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium chicken or vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed. With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 4 g; Sodium: 119 mg; Saturated Fat: under 1 g; Carbohydrates: 11 g
LEMON MERINGUE PIE
Serves: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/926.shtml
Ingredients
For Pie Filling:
Pastry for single-crust 9-inch pie
2-1/4 cups water
1/2 cup fresh lemon juice or frozen lemon juice concentrate*
1/2 cup cornstarch
2 eggs
2 egg whites
1-1/2 teaspoons grated lemon peel
1-1/2 cups Equal Spoonful or Granulated**
2 tablespoons stick butter or margarine
1 to 2 drops yellow food coloring (optional)
For Meringue:
3 egg whites
1/4 teaspoon cream tartar
2/3 cup Equal Spoonful or Granulated***
* Such as Minute Maid Premium Lemon juice (frozen) 100% Pure Lemon Juice from Concentrate
** May substitute 36 packets Equal sweetener
Directions
For Pie Filling, roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 425F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Combine water, lemon juice and cornstarch in medium saucepan. Bring to a boil over medium-high heat, stirring constantly. Boil and stir 1 minute. Beat eggs, 2 egg whites and lemon peel in medium bowl. Mix in 1-1/2 cups Equal. Stir about half of hot cornstarch mixture into egg mixture.
Return all to saucepan. Cook and stir over low heat 1 minute. Remove from heat. Stir in butter until melted. Stir in food coloring, if desired. Pour mixture over baked pie shell.
For Meringue, beat 3 egg whites in mixing bowl on medium speed of mixer until foamy. Add cream of tartar. Beat to soft peaks. Gradually beat in 2/3 cup Equal, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.
Bake pie in 425F oven about 5 minutes or until meringue is lightly browned. Cool completely on wire rack. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 178; Protein: 5 g; Fat: 9 g; Sodium: 133 mg; Cholesterol: 65 mg ; Carbohydrates: 20 g; Exchanges: 1 starch, 2 fat
MISO ONION SOUP
Less than 1 g. saturated fat, 3 g. dietary fiber
Yield: 8 servings
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/515.shtml
Ingredients
2 Tbsp. canola oil, divided
3 peeled red (Spanish) onions, halved and thinly-sliced
1 tsp. sugar or equivalent sugar-substitute
1 Tbsp. Dijon-style mustard
1 tsp. dried thyme
3 cups fat-free, reduced-sodium beef broth
5 cups water
Salt and freshly ground black pepper
6 1-inch thick slices whole-wheat Italian bread
1/4 cup red or brown rice miso
1/3 cup freshly-grated Parmesan cheese (optional)
Directions
Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.
Sprinkle the sugar over the onions and stir in. Increase heat and saute until onions are well browned, about 12 minutes, stirring often.
Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.
Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.
Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.
Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).
Nutritional Information Per Serving: Calories: 102; Protein: 5 g; Fat: 4 g; Sodium: 608 mg; Carbohydrates: 13 g; Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
http://diabeticgourmet.com/recipes/html/923.shtml
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Protein: 2 g; Fat: 3 g; Sodium: 138 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 2 Vegetable, 1/2 Fat
Thursday, April 28, 2016
Diabetic Thursday
An article from Diabetic Connect in September talks about the possibility of stem cell therapy finding a cure for diabetic neuropathy. To read the article, click here.
And now for today's six recipes. Enjoy!
TEXAS RED CHILI
Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/90.shtml
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute.
Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
CHICKEN JAMBALAYA
Makes 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
SPINACH SALAD WITH CREAMY BEET DRESSING
Makes 2 servings.
View recipe: http://diabeticgourmet.com/recipes/html/916.shtml
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1-1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium chicken or vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed. With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 4 g; Sodium: 119 mg; Saturated Fat: under 1 g; Carbohydrates: 11 g
LEMON MERINGUE PIE
Serves: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/926.shtml
Ingredients
For Pie Filling:
Pastry for single-crust 9-inch pie
2-1/4 cups water
1/2 cup fresh lemon juice or frozen lemon juice concentrate*
1/2 cup cornstarch
2 eggs
2 egg whites
1-1/2 teaspoons grated lemon peel
1-1/2 cups Equal Spoonful or Granulated**
2 tablespoons stick butter or margarine
1 to 2 drops yellow food coloring (optional)
For Meringue:
3 egg whites
1/4 teaspoon cream tartar
2/3 cup Equal Spoonful or Granulated***
* Such as Minute Maid Premium Lemon juice (frozen) 100% Pure Lemon Juice from Concentrate
** May substitute 36 packets Equal sweetener
Directions
For Pie Filling, roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 425F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Combine water, lemon juice and cornstarch in medium saucepan. Bring to a boil over medium-high heat, stirring constantly. Boil and stir 1 minute. Beat eggs, 2 egg whites and lemon peel in medium bowl. Mix in 1-1/2 cups Equal. Stir about half of hot cornstarch mixture into egg mixture.
Return all to saucepan. Cook and stir over low heat 1 minute. Remove from heat. Stir in butter until melted. Stir in food coloring, if desired. Pour mixture over baked pie shell.
For Meringue, beat 3 egg whites in mixing bowl on medium speed of mixer until foamy. Add cream of tartar. Beat to soft peaks. Gradually beat in 2/3 cup Equal, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.
Bake pie in 425F oven about 5 minutes or until meringue is lightly browned. Cool completely on wire rack. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 178; Protein: 5 g; Fat: 9 g; Sodium: 133 mg; Cholesterol: 65 mg ; Carbohydrates: 20 g; Exchanges: 1 starch, 2 fat
MISO ONION SOUP
Less than 1 g. saturated fat, 3 g. dietary fiber
Yield: 8 servings
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/515.shtml
Ingredients
2 Tbsp. canola oil, divided
3 peeled red (Spanish) onions, halved and thinly-sliced
1 tsp. sugar or equivalent sugar-substitute
1 Tbsp. Dijon-style mustard
1 tsp. dried thyme
3 cups fat-free, reduced-sodium beef broth
5 cups water
Salt and freshly ground black pepper
6 1-inch thick slices whole-wheat Italian bread
1/4 cup red or brown rice miso
1/3 cup freshly-grated Parmesan cheese (optional)
Directions
Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.
Sprinkle the sugar over the onions and stir in. Increase heat and saute until onions are well browned, about 12 minutes, stirring often.
Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.
Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.
Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.
Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).
Nutritional Information Per Serving: Calories: 102; Protein: 5 g; Fat: 4 g; Sodium: 608 mg; Carbohydrates: 13 g; Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
http://diabeticgourmet.com/recipes/html/923.shtml
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Protein: 2 g; Fat: 3 g; Sodium: 138 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 2 Vegetable, 1/2 Fat
And now for today's six recipes. Enjoy!
TEXAS RED CHILI
Servings: 8
Source: Family Circle's "All-time Favorite Recipes"
View recipe: http://diabeticgourmet.com/recipes/html/90.shtml
Ingredients
2 tablespoons vegetable oil
1 beef brisket (about 2 pounds), cut into 1/4-inch cubes
1 cup chopped onion
3 jalapeno chiles, halved, seeded and finely, chopped
2 cloves garlic, finely chopped
1/4 cup chili powder
1 tablespoon ground cumin
1/2 teaspoon salt
1/2 teaspoon ground red pepper (cayenne)
1 can (13-3/4 ounces) beef broth
2 cans (14-1/2 ounces each) stewed tomatoes
1 bottle (12 ounces) beer
1 bay leaf
Lime wedges for garnish
Directions
Heat oil in a Dutch oven over medium-high heat. Working in batches, saute brisket until browned, about 10 minutes. Transfer to a plate.
Add onion, jalapenos and garlic to drippings in pot; cook over medium-low heat until onion is very tender, about 8 minutes. Stir in chili powder, cumin, salt, and red pepper; cook 1 minute.
Return meat to pot. Stir in broth, tomatoes, beer and bay leaf. Heat to boiling. Lower heat; simmer with cover slightly ajar until meat is tender, about 1-1/2 hours. For last 20 minutes, uncover to thicken chili.
To serve, ladle chili into bowls. Garnish each bowl with lime wedge.
Nutritional Information Per Serving: Calories: 334; Protein: 30 g; Fat: 17 g; Sodium: 712 mg; Cholesterol: 84 mg; Carbohydrates: 15 g; Exchanges: 1 Bread/Starch; 4 Medium-Fat Meat
CHICKEN JAMBALAYA
Makes 6 servings.
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/232.shtml
Ingredients
1 Tbsp. olive oil
1 medium onion, chopped
2-3 garlic cloves, minced
3/4 lb. skinless, boneless chicken breast, cut in 3/4-inch pieces
1 can (14.5 oz.) whole plum tomatoes in juice
1 rib celery, cut in 1/2-inch slices
1 small green bell pepper, chopped
1 scallion, chopped
1 Tbsp. tomato paste
1 bay leaf
1 tsp. dried thyme
1/4 tsp. dried red pepper flakes
1 pinch ground cloves
1 cup hot long-grain brown rice, cooked according to package directions
Directions
In 3-quart Dutch oven, heat oil over medium-high heat. Add onion and garlic. Saute, stirring frequently, until onion is tender but not brown, about 4 minutes. Add chicken and cook, stirring, until pieces are white on all sides.
Add tomatoes with liquid, breaking up with spoon. Mix in celery, bell pepper, scallion and tomato paste. Stir in bay leaf, thyme, pepper flakes and cloves. Bring to a boil, then reduce heat and simmer until chicken is cooked and sauce has thickened, about 20 minutes.
Remove bay leaf. Stir rice into chicken mixture until well combined.
Nutritional Information Per Serving: Calories: 235; Protein: 17 g; Fat: 4 g; Sodium: 203 mg; Carbohydrates: 33 g; Exchanges: 2 Low-Fat Meat, 2 Bread/Starch. 1 Vegetable
SPINACH SALAD WITH CREAMY BEET DRESSING
Makes 2 servings.
View recipe: http://diabeticgourmet.com/recipes/html/916.shtml
Ingredients
1/2 cup finely chopped, drained canned beets, or vacuum-packed cooked beets (see note)
1-1/2 tsp. Dijon-style mustard
1 1/2 tsp. apple cider vinegar
4 Tbsp. fat-free, reduced-sodium chicken or vegetable broth, divided
1 Tbsp. extra virgin olive oil
Salt and ground black pepper, to taste
1 1/2 ounces French green beans
3 cups baby spinach
2 medium endives, cut crosswise into 1/2-inch slices, about 1 cup
2 tablespoons sweet onion, cut in very thin crescents
1 small roasted or cooked beet
Directions
For dressing, place beets, mustard, vinegar and 2 tablespoons of broth in blender and whirl until smooth, stopping to scrape down sides of blender as needed. With the motor running, pour in remaining broth, then oil. Season dressing to taste with salt and pepper.
Makes 3/4 cup thick dressing. Dressing can be made ahead and refrigerated, tightly covered, for 24 hours. If necessary, before using, thin chilled dressing with additional broth and adjust the seasoning.
Cook green beans in boiling water for 2 minutes. Drain and plunge immediately into bowl of cold water. When beans are cool, drain well and set aside.
In mixing bowl, combine spinach and endive, then divide between 2 salad plates or wide, shallow bowls. Sprinkle onions over greens, then add green beans.
Cut beet crosswise into thin slices. Cut each slice into matchsticks and sprinkle over salad. Drizzle on 3 tablespoons of the dressing. Serve immediately.
Note: When buying beets in a can or jar, be sure they are not pickled.
Nutritional Information Per Serving: Calories: 86; Protein: 3 g; Fat: 4 g; Sodium: 119 mg; Saturated Fat: under 1 g; Carbohydrates: 11 g
LEMON MERINGUE PIE
Serves: 8
Find this recipe at: http://diabeticgourmet.com/recipes/html/926.shtml
Ingredients
For Pie Filling:
Pastry for single-crust 9-inch pie
2-1/4 cups water
1/2 cup fresh lemon juice or frozen lemon juice concentrate*
1/2 cup cornstarch
2 eggs
2 egg whites
1-1/2 teaspoons grated lemon peel
1-1/2 cups Equal Spoonful or Granulated**
2 tablespoons stick butter or margarine
1 to 2 drops yellow food coloring (optional)
For Meringue:
3 egg whites
1/4 teaspoon cream tartar
2/3 cup Equal Spoonful or Granulated***
* Such as Minute Maid Premium Lemon juice (frozen) 100% Pure Lemon Juice from Concentrate
** May substitute 36 packets Equal sweetener
Directions
For Pie Filling, roll pastry on floured surface into circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Pierce bottom and side of pastry with fork. Bake in preheated 425F oven 10 to 12 minutes or until pastry is golden. Cool on wire rack.
Combine water, lemon juice and cornstarch in medium saucepan. Bring to a boil over medium-high heat, stirring constantly. Boil and stir 1 minute. Beat eggs, 2 egg whites and lemon peel in medium bowl. Mix in 1-1/2 cups Equal. Stir about half of hot cornstarch mixture into egg mixture.
Return all to saucepan. Cook and stir over low heat 1 minute. Remove from heat. Stir in butter until melted. Stir in food coloring, if desired. Pour mixture over baked pie shell.
For Meringue, beat 3 egg whites in mixing bowl on medium speed of mixer until foamy. Add cream of tartar. Beat to soft peaks. Gradually beat in 2/3 cup Equal, beating to stiff peaks. Spread meringue over hot lemon filling, carefully sealing to edge of crust to prevent shrinking or weeping.
Bake pie in 425F oven about 5 minutes or until meringue is lightly browned. Cool completely on wire rack. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 178; Protein: 5 g; Fat: 9 g; Sodium: 133 mg; Cholesterol: 65 mg ; Carbohydrates: 20 g; Exchanges: 1 starch, 2 fat
MISO ONION SOUP
Less than 1 g. saturated fat, 3 g. dietary fiber
Yield: 8 servings
Source: AICR
Find this recipe at: http://diabeticgourmet.com/recipes/html/515.shtml
Ingredients
2 Tbsp. canola oil, divided
3 peeled red (Spanish) onions, halved and thinly-sliced
1 tsp. sugar or equivalent sugar-substitute
1 Tbsp. Dijon-style mustard
1 tsp. dried thyme
3 cups fat-free, reduced-sodium beef broth
5 cups water
Salt and freshly ground black pepper
6 1-inch thick slices whole-wheat Italian bread
1/4 cup red or brown rice miso
1/3 cup freshly-grated Parmesan cheese (optional)
Directions
Heat half the oil in large Dutch oven or pot over medium-high heat. Add the onions, stirring to coat them with oil. Cover tightly, reduce heat to medium low and cook until onions are wilted, about 10 minutes.
Sprinkle the sugar over the onions and stir in. Increase heat and saute until onions are well browned, about 12 minutes, stirring often.
Remove the pot from heat and scrape it to loosen all the browned bits on the bottom. Stir in mustard, thyme, broth and water. Return to high heat and cook until liquid comes to a boil. Reduce the heat, partially cover the pot and simmer until the onions are very soft, 30 to 40 minutes.
Meanwhile, brush bread on both sides with remaining oil. Grill or toast bread in 400 degree oven. Set aside to cool. Cut into rough cubes with a sharp, serrated knife.
Place the miso in a small bowl. Gradually stir in about 1/4 cup of the soup, mixing until well blended. Stir the mixture into the soup. Season to taste with salt and pepper.
Ladle soup into deep bowls. Sprinkle top with toasted bread cubes. Sprinkle 1 scant tablespoon cheese on top (optional).
Nutritional Information Per Serving: Calories: 102; Protein: 5 g; Fat: 4 g; Sodium: 608 mg; Carbohydrates: 13 g; Exchanges: 3/4 Bread/Starch, 1 Vegetable, 1 Fat
SOUTHWESTERN CORN AND ZUCCHINI SAUTE
Yield: 6 servings (3/4 cup each)
Source: The Eating Well Diabetes Cookbook
http://diabeticgourmet.com/recipes/html/923.shtml
Ingredients
1 tablespoon canola oil
1 large onion, thinly sliced
2 cloves garlic, minced
2 large zucchini, cut into 1/4-inch dice
1 cup fresh corn kernels (from 2 ears) or frozen
1 (4-ounce) can chopped green chilies
1/4 teaspoon salt, or to taste
Freshly ground pepper to taste
Directions
Heat oil in large nonstick skillet over medium heat.
Add onion and garlic; cook, stirring, until golden and tender, 5 to 10 minutes.
Stir in zucchini, corn and chilies.
Cover and cook, stirring once, until the zucchini is tender, about 10 minutes.
Season with salt and pepper. Serve hot.
Nutritional Information Per Serving: Calories: 76; Protein: 2 g; Fat: 3 g; Sodium: 138 mg; Cholesterol: 0 mg; Dietary Fiber: 2 g; Carbohydrates: 12 g; Exchanges: 2 Vegetable, 1/2 Fat
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