It's time for another round of Diabetic Thursday. Today's yummy offerings include Easy Pantry Tuna Penne and Grilled Citrus Chicken Skewers. Enjoy!
SANTA FE CHICKEN
This recipe begins, "This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce."
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This recipe begins, "This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures."
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
This one begins, "These Grilled Citrus Chicken Skewers are a great way to start the grilling season." Works for any summer holiday.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Showing posts with label Tomato Basil and Mozzarella Salad. Show all posts
Showing posts with label Tomato Basil and Mozzarella Salad. Show all posts
Thursday, July 23, 2020
Thursday, January 23, 2020
Diabetic Thursday
It's Diabetic Thursday, time to check out how yummy and healthy diabetic food can be. Today's six recipes include Chipotle Pepper Jack Sliders and 15-Minute Chili. Enjoy!
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
CHIPOTLE PEPPER JACK SLIDERS
This recipe begins, “Lean ground beef mini-burgers, or sliders, are kicked up with chipotle chili and topped with spicy pepper jack cheese.”
Makes 8 sliders (mini-burgers)
View online: http://diabeticgourmet.com/recipes/html/1227.shtml
Ingredients
1 pound Ground Beef (96% lean)
9 small whole wheat hamburger buns, split, divided
1 clove garlic, minced
1/2 teaspoon ground chipotle chili powder
2 slices pepper Jack cheese, cut in quarters
Directions
Tear one hamburger bun into pieces. Place in food processor or blender container. Cover; pulse on and off, to form fine crumbs.
Combine bread crumbs, beef, garlic and chili powder in medium bowl, mixing lightly but thoroughly. Lightly shape into eight 1/2-inch thick mini patties.
Place patties on grill over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill, 9 to 10 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Evenly top with cheese during last minute of grilling.
Place burgers on bottoms of remaining eight buns. Top with desired Toppings. Close sandwiches.
Nutritional Information Per Serving: Calories: 201; Protein: 16 g; Fat: 6 g; Sodium: 266 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 21 g
APPLE AND PEACH CHUTNEY TURKEY PATTIE
Yield: 4 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1312.shtml
Ingredients
4 tablespoons canola oil, divided
1/4 cup finely chopped red onion
1 apple, peeled, cored and finely diced
1/4 cup chopped green onion
1 clove garlic, finely diced
1 pound ground turkey
2 teaspoons Dijon mustard
1/3 cup peach chutney
1/2 cup dry bread crumbs
Salt and pepper to taste
Directions
In medium-size fry pan, heat 2 tablespoons canola oil. Saute red onion, apple, green onion and garlic for 3 to 5 minutes, over medium-low heat.
Place ground turkey in large mixing bowl. Add apple mixture, mustard, peach chutney, bread crumbs, salt and pepper. Form into burgers.
In large fry pan, heat remaining 2 tablespoons canola oil. Cook burgers over medium heat until juices run clear, approximately 15 minutes. Cooking time will depend on thickness of burgers. Turn once during cooking time. Serve on whole wheat roll with side of baked chips.
Nutritional Information Per Serving: Calories: 420; Protein: 23 g; Fat: 26 g; Sodium: 370 mg; Cholesterol: 95 mg; Carbohydrates: 25 g
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtml
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg ; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
TURKEY BREAST PROVENCAL WITH VEGETABLES
Yield: 12 servings
Source: The National Turkey Federation
Find this recipe at: http://diabeticgourmet.com/recipes/html/507.shtml
Ingredients
1 Cup TURKEY BROTH or reduced-sodium chicken broth
1/4 Cup dry white wine
1/4 Cup freshly squeezed lemon juice
1 Head garlic, cloves separated, unpeeled
1 Bag (10 ounces) frozen whole petite onions
2 Teaspoons dried rosemary, crushed
1 Teaspoon dried thyme leaves
1/2 Teaspoon kosher salt
1/4 Teaspoon fennel seeds, crushed
1/4 Teaspoon black pepper
6 plum tomatoes, quartered
1 Box (9 ounces) frozen or fresh artichoke hearts, slightly thawed
10 ounces frozen or fresh asparagus spears, slightly thawed
1 Can (3-1/4 ounces) pitted black olives, drained
As needed olive oil, salt and black pepper
1 (4-1/2 pounds) BONE-IN TURKEY BREAST
Directions
In 9-X 13-inch baking pan combine broth, wine, lemon juice, garlic, onions, rosemary, thyme, salt, fennel seeds and pepper. Cover pan with foil. Heat 20 minutes in a preheated 325 degree F oven.
Remove pan from oven. Add tomatoes, artichoke hearts, asparagus and olives in a pile in the center of the pan.
Rub turkey breast with olive oil and sprinkle with salt and pepper. Place turkey breast, breast side up, on top of vegetables. Float foil over top of turkey and roast 1 hour. Remove foil and roast an additional 1 hour or until food thermometer inserted in thickest part of breast registers 170 degrees F. Baste turkey and vegetables frequently with pan juices.
Remove turkey and vegetables to a serving platter. Reserve 6 cloves of garlic and pan juices.
Remove any skin from reserved garlic. Combine garlic with pan juices in food processor bowl, fitted with metal blade. Process 30 to 60 seconds until mixture is smooth. Reheat sauce to piping hot.
To serve, pass sauce to pour over turkey and vegetables.
Nutritional Information Per Serving: Calories: 289; Protein: 36 g; Fat: 12 g; Sodium: 349 mg; Cholesterol: 100 mg; Carbohydrates: 9 g
CHIPOTLE PEPPER JACK SLIDERS
This recipe begins, “Lean ground beef mini-burgers, or sliders, are kicked up with chipotle chili and topped with spicy pepper jack cheese.”
Makes 8 sliders (mini-burgers)
View online: http://diabeticgourmet.com/recipes/html/1227.shtml
Ingredients
1 pound Ground Beef (96% lean)
9 small whole wheat hamburger buns, split, divided
1 clove garlic, minced
1/2 teaspoon ground chipotle chili powder
2 slices pepper Jack cheese, cut in quarters
Directions
Tear one hamburger bun into pieces. Place in food processor or blender container. Cover; pulse on and off, to form fine crumbs.
Combine bread crumbs, beef, garlic and chili powder in medium bowl, mixing lightly but thoroughly. Lightly shape into eight 1/2-inch thick mini patties.
Place patties on grill over medium, ash-covered coals. Grill, covered, 8 to 9 minutes (over medium heat on preheated gas grill, 9 to 10 minutes) until instant-read thermometer inserted horizontally into center registers 160F, turning occasionally. Evenly top with cheese during last minute of grilling.
Place burgers on bottoms of remaining eight buns. Top with desired Toppings. Close sandwiches.
Nutritional Information Per Serving: Calories: 201; Protein: 16 g; Fat: 6 g; Sodium: 266 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 3 g; Carbohydrates: 21 g
APPLE AND PEACH CHUTNEY TURKEY PATTIE
Yield: 4 servings.
Find this recipe at: http://diabeticgourmet.com/recipes/html/1312.shtml
Ingredients
4 tablespoons canola oil, divided
1/4 cup finely chopped red onion
1 apple, peeled, cored and finely diced
1/4 cup chopped green onion
1 clove garlic, finely diced
1 pound ground turkey
2 teaspoons Dijon mustard
1/3 cup peach chutney
1/2 cup dry bread crumbs
Salt and pepper to taste
Directions
In medium-size fry pan, heat 2 tablespoons canola oil. Saute red onion, apple, green onion and garlic for 3 to 5 minutes, over medium-low heat.
Place ground turkey in large mixing bowl. Add apple mixture, mustard, peach chutney, bread crumbs, salt and pepper. Form into burgers.
In large fry pan, heat remaining 2 tablespoons canola oil. Cook burgers over medium heat until juices run clear, approximately 15 minutes. Cooking time will depend on thickness of burgers. Turn once during cooking time. Serve on whole wheat roll with side of baked chips.
Nutritional Information Per Serving: Calories: 420; Protein: 23 g; Fat: 26 g; Sodium: 370 mg; Cholesterol: 95 mg; Carbohydrates: 25 g
SIMPLE CHICKEN MOLE
In a Mexican mole sauce, the chocolate isn't even sweetened. Sliced red peppers, sauteed onions and grated carrots are delicious accompaniments for this chicken with chocolatey sauce.
Makes 4 servings.
View recipe: http://diabeticgourmet.com/recipes/html/686.shtml
Ingredients
1 Tbsp. plus 1 tsp. olive oil
4 boneless skinless chicken breast halves, about 3 oz. each
1/4 cup chopped onion
1 clove minced garlic
1/4 tsp. ground cumin
1/4 tsp. ground coriander
1-1/2 tsp. unsweetened cocoa powder
1/2 tsp. chipotle or regular chili powder
1/4 cup no-sodium diced tomatoes with juice
2 Tbsp. sliced almonds, toasted for 3-4 minutes
2 Tbsp. raisins
1/2 cup plus 2 Tbsp. fat-free, reduced-sodium chicken broth, plus more if needed
Salt, to taste
2 Tbsp. chopped cilantro, for garnish
Directions
Preheat oven to 200 degrees.
In large skillet, heat tablespoon of olive oil over medium heat. Add chicken to pan and saute, turning once, until cooked through, about 4-6 minutes per side. Transfer to a plate, cover with foil and place in oven to keep warm.
Add remaining oil to pan. Add onion to skillet and saute for 3 minutes or until translucent. Add garlic and cook for another 30 seconds. Add cumin, coriander, cocoa powder and chili powder, stirring to coat onions well. Add tomatoes, almonds, raisins, broth and salt. Bring to boil then reduce heat and simmer for 10 minutes.
Transfer to blender and puree until smooth, adding more chicken broth if needed, for desired consistency. Place chicken on serving dish and pour sauce over top. Garnish with cilantro and serve.
Nutritional Information Per Serving: Calories: 180; Protein: 21 g; Fat: 8 g; Sodium: 280 mg; Saturated Fat: 1 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
15-MINUTE CHILI
Serving Size: 1 cup
Serves 4
Source: Express Lane Diabetic Cooking
Find this recipe at: http://diabeticgourmet.com/recipes/html/236.shtml
Ingredients
1 pound ground turkey
1 (15 oz.) can kidney or pinto beans, drained and rinsed
1 can low-fat, low sodium chicken broth
1 (14.5 oz.) can diced tomatoes, undrained (flavored with chilies if you can find it)
1 (6 oz.) can tomato paste
1 tablespoon chili powder
1/8 teaspoon cinnamon
1/4 teaspoon cumin
1/2 teaspoon fresh ground black pepper
Directions
In a large non-stick saucepan, brown the ground turkey until it is no longer pink. Drain off any excess fat.
Add the remaining ingredients and bring to a boil. Lower heat and simmer for 10 minutes.
Nutritional Information Per Serving: Calories: 293; Protein: 33 g; Fat: 5 g; Sodium: 596 mg; Cholesterol: 63 mg ; Carbohydrates: 30 g; Exchanges: 2 Starch, 4 Very Lean Meat
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Thursday, August 8, 2019
Diabetic Thursday
It's time for another round of Diabetic Thursday. Today's yummy offerings include Easy Pantry Tuna Penne and Grilled Citrus Chicken Skewers. Enjoy!
SANTA FE CHICKEN
This recipe begins, "This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce."
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This recipe begins, "This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures."
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
This one begins, "These Grilled Citrus Chicken Skewers are a great way to start the grilling season." Works for any summer holiday.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
SANTA FE CHICKEN
This recipe begins, "This Santa Fe Chicken is a flavorful one-skillet dish and it's a snap to make. Serving size is 1 piece of chicken and 3/4 cup sauce."
Yield: 6 servings
Ingredients
2 teaspoons chili powder
1 teaspoon ground cumin
1 tablespoon vegetable oil
6 skinless, boneless chicken breast halves (1-3/4 pounds)
1 teaspoon minced garlic
4 green onions, minced (about 1/2 cup)
1 can (10-3/4 ounces) Campbell's Healthy Request Condensed Healthy Request Tomato Soup
1/2 cup Pace Picante Sauce
1/2 cup water
1 can (about 15 ounces) black beans, rinsed and drained
1 cup whole kernel corn
2 tablespoons chopped fresh cilantro leaves
Directions
Stir the chili powder and cumin in a small bowl. Season the chicken with the chili powder mixture.
Heat the oil in a 12-inch skillet over medium-high heat. Add the chicken and cook for 6 minutes or until browned on both sides. Add the garlic and onions and cook and stir for 1 minute.
Stir in the soup, picante sauce and water and heat to a boil. Reduce the heat to medium-low. Add the beans and corn. Cover and cook for 15 minutes or until the chicken is cooked through. Sprinkle with the cilantro.
Nutritional Information Per Serving: Calories: 308; Protein: 35 g; Fat: 7 g; Sodium: 486 mg; Cholesterol: 78 mg; Saturated Fat: 1 g; Dietary Fiber: 6 g; Carbohydrates: 27 g
EASY PANTRY TUNA PENNE
Serving Note: If you prefer, divide the pasta among 6 plates, then top with sauce.
Makes 6 main dish servings.
Source: Dreamfields Healthy Carb Pasta
Author: Chef Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/659.shtml
Ingredients
1 box Dreamfields Penne Rigate
1-1/2 tablespoons olive oil
1 small onion, chopped
3 cloves garlic, minced
1 can (14.5 ounces) crushed tomatoes in juice
1-1/2 tablespoons chopped fresh parsley
1 tablespoon fresh lemon juice
1 tablespoon capers, drained (optional)
1/4 to 1/2 teaspoon crushed red pepper flakes
2 cans (5 ounces each) water-packed tuna, drained
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium heat. Add onion and garlic; cook 1 to 2 minutes until onion becomes translucent, stirring constantly (watch carefully so garlic does not burn). Stir in tomatoes with juice, parsley, lemon juice and capers. Cook 1 minute; add red pepper flakes to taste.
Reduce heat to medium-low; cook 3 to 5 minutes to thicken sauce, stirring frequently. Gently stir in tuna; heat through.
Add pasta to sauce. Stir gently to coat.
Nutritional Information Per Serving: Calories: 312; Protein: 19 g; Fat: 6 g; Sodium: 248 mg; Cholesterol: 16 mg ; Saturated Fat: 1 g; Dietary Fiber: 7 g; Carbohydrates 53g
SPINACH SALAD WITH SEARED BOK CHOY, GINGER AND CILANTRO
This recipe begins, "This Asian-inspired recipe is alive with shades of green from spinach and bok choy and distinct flavors of soy sauce, ginger and garlic. And when you arrange the bok choy over fresh spinach, the warmth gently and slightly wilts the spinach leaves. The result is a mouth-watering medley of tastes and textures."
Yield: 4 servings.
Serving size: 2/3 cup bok choy mixture, 1 cup spinach.
Source: CanolaInfo
View recipe: http://diabeticgourmet.com/recipes/html/1205.shtml
Ingredients
1 Tbsp canola oil
1 bunch bok choy, rinsed well and chopped (4 cups)
1/3 cup chopped whole green onions
2 cloves garlic, minced
1 tsp minced fresh ginger
1 Tbsp reduced-sodium soy sauce
1/4 tsp freshly ground black pepper
2 Tbsp chopped fresh cilantro
4 cups fresh baby spinach leaves
Directions
In large skillet, heat canola oil over medium-high heat.
Add bok choy, green onions, garlic and ginger and cook 2-3 minutes or until bok choy is tender-crisp.
Add soy sauce and pepper, stir to coat and cook 1 minute. Remove from heat and stir in cilantro.
Arrange spinach leaves on serving platter. Spoon bok choy mixture over spinach and serve.
Nutritional Information Per Serving: Calories: 50; Protein: 1 g; Fat: 3.5 g; Sodium: 140 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 2 g; Carbohydrates: 5 g
GRILLED CITRUS CHICKEN SKEWERS
This one begins, "These Grilled Citrus Chicken Skewers are a great way to start the grilling season." Works for any summer holiday.
Yield: 5 to 6 servings.
Photo and recipe: http://diabeticgourmet.com/recipes/html/1209.shtml
Ingredients
1/3 cup canola oil
1 Tbsp lemon juice
1 tsp grated lemon zest
1/4 cup orange juice
1 1/2 tsp dried oregano
salt and pepper to taste
2 cloves garlic, minced
4 skinless, boneless chicken breasts, cut into 1 inch pieces
1 lb crimini mushrooms
8 asparagus spears, cut into 2 inch spears
12 cherry tomatoes
8 (12 inch) grilling skewers (12 inch)
Directions
In medium sized bowl, combine canola oil, lemon juice, lemon zest, orange juice, oregano, salt, pepper and garlic. Whisk until ingredients are well combined.
Add chicken, mushrooms, asparagus and tomatoes. Toss until well coated. Marinate for 20-30 minutes in the refrigerator.
Thread chicken pieces and vegetables alternately on skewers. Discard marinade.
Meanwhile, heat barbecue to medium heat. Grill skewers on lightly oiled grill, turning once with tongs. Grill until chicken cooked through, about 5 to 8 minutes.
Nutritional Information Per Serving: Calories: 240; Protein: 20 g; Fat: 15 g; Sodium: 100 mg; Cholesterol: 50 mg; Saturated Fat: 1.5 g; Dietary Fiber: 1 g; Carbohydrates: 7 g
HERBED ASPARAGUS
Yield: 8 servings
Source: Mr. Food Every Day's a Holiday Diabetic Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/680.shtml
Ingredients
2 pounds fresh asparagus, trimmed
1 cup reduced-fat Italian dressing
1/2 of a small red bell pepper, diced
2 tablespoons chopped fresh parsley
1/2 teaspoon dried chives
1 hard-boiled egg, finely chopped (optional)
Directions
Fill a soup pot with 1 inch of water and bring to a boil over high heat. Add the asparagus, cover, and steam for 4 to 6 minutes, or until fork-tender. Remove the asparagus and plunge it into a large bowl of ice water to stop the cooking process.
In a 9" x 13" baking dish, combine the Italian dressing, red pepper, parsley, and chives; mix well.
Remove the asparagus from the water, drain well, and add to the baking dish, coating it completely with the dressing mixture.
Cover and chill for at least 2 hours before serving. Just before serving, sprinkle with the chopped egg, if desired.
Nutritional Information Per Serving: Calories: 31; Protein: 1 g; Fat: 1 g; Sodium: 456 mg; Cholesterol: 0 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 5 g; Exchanges: 1 Vegetable
TOMATO, BASIL AND MOZZARELLA SALAD
Yield: 4 servings
Print: http://diabeticgourmet.com/recipes/html/189.shtml
Ingredients
1 pound ripe tomatoes (2-3)
5-6 fresh mozzerella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Direction
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzerella ball into halves.
Top each tomato slice with sliced mozzerella.
Drizzle olive oil over the tomatoes.
Top each mozzerella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Sodium: 140 mg; Cholesterol: 6 mg; Fat: 4 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Thursday, December 7, 2017
Diabetic Thursday
It's Diabetic Thursday. And since Christmas is right around the corner, here are six diabetic recipes to go with your Christmas dinner...or any time of the year, including Sweet Potato Pie and Gingered Orange Carrots. Enjoy!
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
GINGERED ORANGE CARROTS
4g sugars and 2g dietary fiber.
Makes about 2 cups (4 servings)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/351.shtml
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 72 mg; Cholesterol: 0 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 1/2 Fat
APPLE AND SQUASH BAKE
This recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F .
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
SWEET POTATO PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1030.shtml
Ingredients
1 Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat
CHICKEN WITH SUN-DRIED TOMATOES
Yield: 4 servings
Source: Magic Menus for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/868.shtml
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
TOMATO, BASIL AND MOZZARELLA SALAD
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=189
View recipe with photo: http://diabeticgourmet.com/recipes/html/189.shtml
Directions
1 pound ripe tomatoes (2-3)
5-6 fresh mozzarella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Directions
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzarella ball into halves.
Top each tomato slice with sliced mozzarella.
Drizzle olive oil over the tomatoes.
Top each mozzarella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Fat: 4 g; Sodium: 140 mg; Cholesterol: 6 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
GINGERED ORANGE CARROTS
4g sugars and 2g dietary fiber.
Makes about 2 cups (4 servings)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/351.shtml
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 72 mg; Cholesterol: 0 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 1/2 Fat
APPLE AND SQUASH BAKE
This recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F .
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
SWEET POTATO PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1030.shtml
Ingredients
1 Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat
CHICKEN WITH SUN-DRIED TOMATOES
Yield: 4 servings
Source: Magic Menus for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/868.shtml
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
TOMATO, BASIL AND MOZZARELLA SALAD
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=189
View recipe with photo: http://diabeticgourmet.com/recipes/html/189.shtml
Directions
1 pound ripe tomatoes (2-3)
5-6 fresh mozzarella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Directions
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzarella ball into halves.
Top each tomato slice with sliced mozzarella.
Drizzle olive oil over the tomatoes.
Top each mozzarella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Fat: 4 g; Sodium: 140 mg; Cholesterol: 6 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
Thursday, May 4, 2017
Diabetic Thursday
It's Thursday, which means Diabetic Thursday.
I remember when a loved-one was diagnosed with diabetes. I'd been sure that diabetic food meant boring food. But I was so wrong! Here are six diabetic recipes that help prove that diabetic food can be interesting, including Gingered Orange Carrots and Sweet Potato Pie. (Yes, pie for diabetics!) Enjoy!
Note: Please check out Another Day in Paradise at GoFundMe. This is to help fund a documentary on homelessness, following 2 - 3 people as they struggle to get off the street. Backing starts at $10, with goodies for donations.
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
GINGERED ORANGE CARROTS
4g sugars and 2g dietary fiber.
Makes about 2 cups (4 servings)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/351.shtml
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 72 mg; Cholesterol: 0 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 1/2 Fat
APPLE AND SQUASH BAKE
This recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F .
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
SWEET POTATO PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1030.shtml
Ingredients
1 Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat
CHICKEN WITH SUN-DRIED TOMATOES
Yield: 4 servings
Source: Magic Menus for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/868.shtml
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
TOMATO, BASIL AND MOZZARELLA SALAD
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=189
View recipe with photo: http://diabeticgourmet.com/recipes/html/189.shtml
Directions
1 pound ripe tomatoes (2-3)
5-6 fresh mozzarella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Directions
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzarella ball into halves.
Top each tomato slice with sliced mozzarella.
Drizzle olive oil over the tomatoes.
Top each mozzarella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Fat: 4 g; Sodium: 140 mg; Cholesterol: 6 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
I remember when a loved-one was diagnosed with diabetes. I'd been sure that diabetic food meant boring food. But I was so wrong! Here are six diabetic recipes that help prove that diabetic food can be interesting, including Gingered Orange Carrots and Sweet Potato Pie. (Yes, pie for diabetics!) Enjoy!
Note: Please check out Another Day in Paradise at GoFundMe. This is to help fund a documentary on homelessness, following 2 - 3 people as they struggle to get off the street. Backing starts at $10, with goodies for donations.
GINGERED ACORN SQUASH
Servings: 4
Source: American Heart Association Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/267.shtml
Ingredients
2 acorn squash (about 3/4 pound each)
8-ounce can pineapple tidbits in their own juice, drained
3 tablespoons raisins (optional)
2 tablespoons light brown sugar
1 tablespoon light margarine, melted
1 teaspoon freshly grated gingerroot
Directions
Preheat oven to 400 degrees F. Lightly spray a 13x9x2-inch baking dish with vegetable oil spray.
Cut squash in half. Scoop out and discard seeds. Put squash halves cut side up in baking dish.
In a small bowl, combine remaining ingredients. Spoon mixture into each squash cavity. Carefully pour a small amount of water around each squash. Bake, uncovered, for 45 minutes.
Nutritional Information Per Serving: Calories: 120; Protein: 1 g; Fat: 1 g; Sodium: 24 mg; Cholesterol: 0 mg; Carbohydrates: 29 g; Exchanges: 1 Bread/Starch; 1 Vegetable, 1/2 Fruit
GINGERED ORANGE CARROTS
4g sugars and 2g dietary fiber.
Makes about 2 cups (4 servings)
Source: The New Family Cookbook For People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/351.shtml
Ingredients
6 medium carrots (about 3/4 pound), peeled and sliced
1/2 cup homemade chicken broth, or canned reduced-sodium chicken broth
1/4 cup orange juice
2 teaspoons margarine
1 teaspoon grated fresh gingerroot, or 1/4 teaspoon ground ginger
Directions
Combine the carrots and broth in a medium saucepan. Cover and simmer over low heat until almost tender, about 10 minutes.
Add the orange juice, margarine, and ginger; simmer, uncovered, until almost all the liquid is absorbed. Serve hot.
Nutritional Information Per Serving: Calories: 52; Protein: 1 g; Fat: 2 g; Sodium: 72 mg; Cholesterol: 0 mg; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 1/2 Fat
APPLE AND SQUASH BAKE
This recipe begins, “This recipe combines all the best fall flavors and makes a great alternative to the candied yams often served for Thanksgiving dinner.”
Yield: 8 servings
Serving Size: 3/4 cup squash and apple bake
Source: Splenda
Find this recipe at: http://diabeticgourmet.com/recipes/html/1121.shtml
Ingredients
1/3 cup Splenda No Calorie Sweetener, Granulated
1 teaspoon molasses
1/4 cup light butter
2 tablespoons all-purpose flour
1 teaspoon salt
1/2 teaspoon ground mace
2 pounds butternut squash - peeled, seeded, and cut into
1/2 inch slices
2 large apples - cored, and cut into 1/2 inch slices
Directions
Preheat oven to 350 degrees F .
In a medium bowl, stir together Splenda Granulated Sweetener, molasses, butter, flour, salt, and mace. Arrange squash in an ungreased 9x13 inch baking dish. Top with slices of apple, then sprinkle with the sugar mixture. Cover with a lid or aluminum foil.
Bake for 50 to 60 minutes in the preheated oven, or until squash is tender.
Nutritional Information Per Serving: Calories: 120; Calories from Fat: 30; Protein: 2 g; Fat: 3.5 g; Sodium: 340 mg; Cholesterol: 10 mg; Saturated Fat: 2 g; Dietary Fiber: 4 g; Sugars: 9 g; Carbohydrates: 24 g
SWEET POTATO PIE
Yield: 8 servings
Source: Equal
Find this recipe at: http://diabeticgourmet.com/recipes/html/1030.shtml
Ingredients
1 Pastry for single-crust 9-inch pie
2 cups cooked, mashed sweet potatoes (about 2 Pastry for single-crust 9-inch pie pounds)
2 eggs, lightly beaten
1 cup Equal Spoonful or Granulated*
1 tablespoon all-purpose flour
1 teaspoon lemon juice
1 teaspoon vanilla
1/2 teaspoon ground cinnamon
1/2 teaspoon ground nutmeg
1/2 teaspoon salt
1 can (12 ounces) evaporated fat-free milk
Light whipped topping (optional)
Grated nutmeg (optional)
* May substitute 24 packets Equal sweetener
Directions
Roll pastry on floured surface into a circle 1 inch larger than inverted 9-inch pie plate. Ease pastry into plate; trim and flute edge. Set aside.
Blend sweet potatoes in mixing bowl on medium speed of mixer until smooth. Stir in eggs, Equal, flour, lemon juice, vanilla, spices, salt and evaporated milk. Pour mixture over pastry shell.
Bake in preheated 400F oven 40 to 45 minutes or until filling is set and sharp knife inserted into center comes out clean.
Cool pie completely on wire rack. Cover and refrigerate. Garnish top of pie with whipped topping and grated nutmeg, if desired. Cut pie into wedges.
Nutritional Information Per Serving: Calories: 197; Protein: 7 g; Fat: 6 g; Sodium: 316 mg; Cholesterol: 58 mg; Carbohydrates: 28 g; Exchanges: 2 starch, 1 fat
CHICKEN WITH SUN-DRIED TOMATOES
Yield: 4 servings
Source: Magic Menus for People with Diabetes
Find this recipe at: http://diabeticgourmet.com/recipes/html/868.shtml
Ingredients
4 boneless skinless chicken breast halves (about 1 pound total), trimmed of cartilage and fat
1/4 teaspoon salt (optional)
1/4 teaspoon freshly ground pepper
1 tablespoon canola oil
1 large shallot, minced
2/3 cup low-sodium, low-fat chicken broth
1/2 cup dry white wine
1/8 teaspoon marjoram
1/4 cup chopped sun-dried tomatoes, rehydrated in small bowl water
Directions
Cut each chicken breast half into 6 equal parts. Sprinkle with salt and pepper.
Saute chicken in oil over moderate heat, turning, until the chicken is just opaque throughout, 4-5 minutes.
Remove chicken with a slotted spoon. Add shallot to the skillet and sauté, stirring until softened, about 1 minute. Add broth, wine (much of the alcohol will evaporate, leaving only the flavor), marjoram, and tomatoes.
Bring to a boil over moderate heat and cook, uncovered, for 5 minutes, stirring occasionally.
Return the chicken to the skillet. Simmer, gently spooning the sauce over the chicken, until heated through. Simmer until sauce is reduced by half.
Nutritional Information Per Serving: Calories: 177; Protein: 27 g; Fat: 5 g; Sodium: 155 mg; Cholesterol: 64 mg; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 3 g; Exchanges: 4 Very Lean Meat, 1/2 Fat
TOMATO, BASIL AND MOZZARELLA SALAD
Servings: 4
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=189
View recipe with photo: http://diabeticgourmet.com/recipes/html/189.shtml
Directions
1 pound ripe tomatoes (2-3)
5-6 fresh mozzarella balls (small size)
2-3 fresh basil leaves, diced
2 teaspoons olive oil
Dash of salt (optional)
Directions
Slice tomatoes into 1/2-inch thick slices.
Arrange 2-3 tomato slices on each salad plate.
Cut fresh mozzarella ball into halves.
Top each tomato slice with sliced mozzarella.
Drizzle olive oil over the tomatoes.
Top each mozzarella half with fresh basil.
Sprinkle dash of salt over dish. (optional)
Nutritional Information Per Serving: Calories: 70; Protein: 5 g; Fat: 4 g; Sodium: 140 mg; Cholesterol: 6 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1 Medium-Fat
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