It's time for another Diabetic Thursday, as well as the 4th of July. Here are today's six recipes to help you through the day, including Tomato and Mint Tabbouleh and Beef Ragout. Enjoy!
MEDITERRANEAN-STYLE CHICKEN SALAD
Makes 4 servings.
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=697
View recipe: http://diabeticgourmet.com/recipes/html/697.shtml
Ingredients
3/4 pound baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 2.2-ounce can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
Salt and pepper to taste
1 cup thin green beans, cooked, drained, and cooled
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Directions
Cut chicken into bite-sized pieces. Place in a bowl and combine with oil, oregano and lemon juice. Let stand for about 1 hour.
Toss the chicken mix with olives, capers, tomatoes and green beans. Season to taste with salt and pepper.
Arrange the salad on the romaine leaves. Sprinkle with parsley and serve. This recipe would also work on whole-wheat pita bread.
Nutritional Information Per Serving: Calories: 240; Protein: 27 g; Fat: 12 g; Sodium: 280 mg; Saturated Fat: 2 g; Dietary Fiber: 2 g; Carbohydrates: 6 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Print Friendly: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=695
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
BRATAPFEL (GERMAN BAKED APPLES
This recipe begins, “It doesn't matter if you can't pronounce this wonderful German dessert. The flavor will win you over from the first bite.”
This is from Diabetic Connect.
To view this online, click here.
Ingredients
4 medium Braeburn apples
1/2 cup chopped walnuts
2 TBS raisins
3 TBS coconut oil, melted
1 1/2 TBS honey
1 1/2 tsp cinnamon
1/4 tsp nutmeg
1/4 tsp ground ginger
Directions
Preheat the oven to 400 degrees F.
Grease the bottom of a 8x8 baking dish.
Cut a circle in the top of the apples about 1 1/2 inches wide. Scoop out the top circle and continue scooping down only 3/4 the way of the apple, trying to keep the 1 1/2 inch measurement the whole way.
Mix the remaining ingredients, and scoop them equally between the 4 apples.
Bake uncovered for 30-40 minutes, or until the apples are at the desired tenderness. Do not over cook or the apples will be mushy.
Cut apples in half and serve.
Nutritional Facts: Servings: 8; Calories: 148; Total Fat: 10 g; Saturated Fat: 0 g; Sodium: 1 mg; Carbohydrates: 15 g; Dietary Fiber: 2 g; Protein: 1 g
PENNE WITH GREENS AND CANNELLINI BEANS
Yield: 6 main dish servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=713
Online version: http://diabeticgourmet.com/recipes/html/713.shtml
Ingredients
1 box uncooked Dreamfields Penne Rigate
2 tablespoons olive oil
1/2 cup diced red bell pepper
1 tablespoon minced garlic
1/4 to 1/2 teaspoon crushed red pepper flakes
1 cup reduced-sodium, fat free chicken broth
1 pound fresh collard or mustard greens, washed, trimmed and cut into large bite-sized pieces
1 can (15 ounces) cannellini beans, rinsed and drained (or other white beans)
Kosher salt and freshly ground black pepper to taste
Grated Parmesan cheese (optional)
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, in large skillet, heat olive oil over medium-high heat. Add bell pepper, garlic and red pepper flakes; cook 1 to 2 minutes, stirring constantly. Add broth; bring to boil.
Add greens; return to boil. Cook 1 to 2 minutes, uncovered, until greens are just crisp-tender, stirring occasionally. Add greens with liquid to pasta; toss to coat.
Add beans; toss gently. Adjust seasoning with salt and pepper. Top with grated Parmesan cheese, if desired.
Serving Note: Any dark, leafy greens such as kale, spinach or chard can be substituted for the collard greens.
1-1/2 cups cooked cannellini beans can be substituted for the canned beans.
Nutritional Information Per Serving: Calories: 336; Protein: 16 g; Fat: 6 g; Sodium: 128 mg; Cholesterol: 0 mg; Saturated Fat: 1 g; Dietary Fiber: 11 g
BEEF RAGOUT
Yield: About 6 cups
Servings: 8 (3/4 cup) servings
Print version: http://diabeticgourmet.com/recipes/bin/print.cgi?ID=716
Online version: http://diabeticgourmet.com/recipes/html/716.shtml
Source: The New Family Cookbook for People with Diabetes
Ingredients
1 tablespoon margarine
2 pounds round steak or other lean beef, cut in 3/4-inch cubes
2 cups chopped onion
5 cloves garlic, minced
2 tablespoons chopped fresh parsley, or 2 teaspoons dried parsley
1 tablespoon grated orange zest
1 tablespoon chopped fresh rosemary, or 1 teaspoon dried rosemary
2 bay leaves
1 teaspoon cinnamon
1/2 teaspoon salt
2 cups sliced fresh mushrooms
1 cup sliced green bell pepper
Directions
Heat the margarine in a large non-stick skillet. Brown the beef cubes on all sides over high heat; transfer to a large pot or Dutch oven.
Lower the heat under the skillet and add the onion and garlic; stir and cook about 5 minutes. Transfer to the large pot.
Add 1/2 cup water, the parsley, orange zest, rosemary, bay leaves, cinnamon, and salt to the large pot.
Cover and simmer 1-1/2 hours, or until the meat is tender. Add water if the mixture becomes dry. Remove the bay leaves.
Add the mushrooms and green pepper, stir, cover, and cook about 5 minutes more.
Nutritional Information Per Serving: Calories: 203; Protein: 26 g; Fat: 7 g; Sodium: 230 mg; Cholesterol: 66 mg; Dietary Fiber: 2 g; Sugars: 4 g; Carbohydrates: 8 g; Exchanges: 1 Vegetable, 3 Lean Meat
CHICKEN TENDERS WITH SPICY BLACK BEANS
Yield: 4 servings
Find this recipe at: http://diabeticgourmet.com/recipes/html/738.shtml
Source: Secrets of Good-Carb Low-Carb Living
Ingredients
1 pound chicken breast tenders
1 teaspoon ground cumin
1/2 teaspoon garlic powder
1/2 teaspoon coarsely ground black pepper
1/4 teaspoon salt
1 tablespoon extra-virgin olive oil
1 cup canned black beans, undrained
1/2 cup chunky-style salsa
1/2 cup shredded reduced-fat Monterey Jack or Mexican-blend cheese (optional)
3 tablespoons finely chopped fresh cilantro or thinly sliced scallions
Directions
Rinse the chicken and pat dry with paper towels.
Combine the cumin, garlic powder, pepper, and salt, and rub some of the mixture over both sides of the chicken tenders.
Place the olive oil in a large nonstick skillet and preheat over medium-high heat. Add the chicken tenders and cook for a couple of minutes on each side, or until nicely browned.
Reduce the heat to medium, cover, and cook for about 3 minutes more or until the chicken is cooked through. Remove the chicken from the skillet and set aside to keep warm.
Add the black beans and salsa to the skillet and cook over medium-high heat for a minute or two to heat through.
To serve, place a quarter of the chicken tenders on each of 4 serving plates and top with a quarter of the black-bean mixture.
If desired, top each serving with some of the cheese and sprinkle with some of the cilantro or scallions. Serve hot.
Nutritional Information Per Serving: Calories: 201; Protein: 29 g; Fat: 4.9 g; Sodium: 629 mg; Cholesterol: 66 mg; Saturated Fat: 0.8 g; Dietary Fiber: 3.5 g; Carbohydrates: 14 g; Exchanges: 1 Bread/Starch, 4 Low-Fat Meat
Showing posts with label Tomato and Mint Tabbouleh. Show all posts
Showing posts with label Tomato and Mint Tabbouleh. Show all posts
Thursday, July 4, 2019
Thursday, February 23, 2017
Diabetic Thursday
It's Diabetic Thursday, time for six diabetic recipes to help you through the day, including Cherry Crisp and Chocolate Filled Cake Roll. Enjoy!
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1 1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
To view online, click here.
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with aluminum foil.
Loosen edges of cake; unmold on foil.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions.
Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
SESAME CHICKEN BREAST
Servings: 4
View online: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
BROCCOLI SLAW
Yield: 8 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/771.shtml
Ingredients
12-ounce package broccoli slaw mix (about 5 cups)
1 medium apple, cut into matchstick-sized pieces
1/3 cup dark raisins
1/3 cup roasted salted sunflower seeds
Dressing:
1/2 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon sugar substitute or sugar
1 tablespoon apple cider vinegar
Directions
Combine the broccoli, apple, raisins, and sunflower seeds in a large bowl, and toss to mix well.
Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the broccoli mixture and toss to mix well. Add a little more mayonnaise if the salad seems too dry.
Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 2.2g; Sodium: 186mg; Cholesterol: 0mg; Fat: 2.7g; Saturated Fat: 0.3g; Dietary Fiber: 2.7g; Carbohydrates: 13g; Exchanges: 1 Vegetable, 1/2 Fruit, 1/2 Fat
LEMON ASPARAGUS AND CARROTS
Servings: 6
To view this online, click here.
Ingredients
1/2 pound carrots, small
1 dash lemon pepper
8 ounces asparagus spears, frozen or fresh
1/8 cup lemon juice
Directions
Wash, trim, and peel small carrots. Place carrots in a steamer basket above boiling water. Cover and steam about 15 minutes or till crisp-tender.
Rinse carrots in cold water; drain.
In the meantime, cook frozen asparagus spears according to package. Rinse asparagus in cold water, drain.
Cover and chill drained carrots and asparagus.
To serve, arrange carrots and asparagus on a platter. Sprinkle with a little lemon juice and lemon pepper.
Nutritional Information Per Serving: Calories: 26; Protein: 1 g; Sodium: 19 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
ZUCCHINI-ONION FRITTATA
Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Find this recipe at: http://diabeticgourmet.com/recipes/html/772.shtml
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Directions
Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 139; Protein: 7 g; Fat: 5.4 g; Sodium: 514 mg; Cholesterol: 5 mg; Saturated Fat: 1.7 g; Dietary Fiber: 1.4 g; Carbohydrates: 7 g; Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
CHERRY CRISP
This is from Diabetic Connect, and begins, “This recipe is full of sweet, tang and spice, but don't let its complex flavors fool you — this crisp is simple to make, and with only 5 minutes of prep time.”
To view this online, click here.
Ingredients
3 cups cherries, pitted and sliced
2 tsp almond extract
1/3 cup unsweetened coconut milk
For the topping:
1/4 cup hemp seeds
1/4 cup almond flour
1/4 cup coconut flour
2 Tbl coconut oil
1 Tbl water
1 tsp cinnamon
pinch of salt
Directions
In a medium bowl, combine the cherries, almond extract, coconut milk and sweetener if using. Make sure there are no pits! In another bowl combine all of the topping ingredients and mix well until crumbly. Pour the cherry filling into one large, 4 medium, or 8 small greased ramekins or oven proof dishes. Top with the crumble mixture and bake for 20 minutes in a preheated 375 degree (F) oven. Remove from the oven and let cool before serving.
Nutritional Facts: Servings: 8; Calories – 118; Total Carbohydrates – 10g; Total Fat – 5g; Protein – 3g; Dietary Fiber- 3g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
View recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1 1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
CHOCOLATE FILLED CAKE ROLL
Servings: 12 one-inch slices
To view online, click here.
Ingredients
Cake:
5 eggs
1/2 cup sugar
3 packets of Sweet'n Low
1 teaspoon vanilla extract
3/4 cup all-purpose flour
2 tablespoons cornstarch
1 teaspoon baking powder
Filling:
2 cups skim milk
1 package sugar-free chocolate instant pudding mix
Topping:
2 teaspoons sugar-free cocoa mix
Directions
Preheat oven to 400F.
Grease and line the bottom of a 10x15" jelly roll pan with waxed paper.
Beat eggs in a large bowl with electric mixer until fluffy.
Sprinkle sugar, Sweet'n Low and vanilla over eggs; continue beating for 2 minutes.
Sift flour, cornstarch, and baking powder together.
Sprinkle half the mixture over batter; fold in with spatula.
Repeat with remaining flour mixture.
Spread batter evenly in pan.
Bake on center rack in oven for 10 to 12 minutes or until cake is golden and springs back when lightly touched.
Arrange a towel on work surface and cover with aluminum foil.
Loosen edges of cake; unmold on foil.
Roll cake jelly roll style, using towel as a guide.
Leave cake rolled until it cools into jelly roll shape.
To make filling, blend milk with pudding mix according to package directions.
Refrigerate pudding until it thickens.
Unroll cake, spread evenly with pudding, and reroll.
Lightly sprinkle sugar-free cocoa over the top to decorate.
Cut into 1" slices and serve.
Nutritional Information Per Serving: Calories: 122; Fat: 2 g; Sodium: 197 mg; Cholesterol: 92 mg; Carbohydrates: 21 g; Exchanges: 1 Fruit; 1/2 Skim Milk; 1/2 Fat; 1 Starch
SESAME CHICKEN BREAST
Servings: 4
View online: http://diabeticgourmet.com/recipes/html/20.shtml
Ingredients
3 tablespoons lite soy sauce
1 teaspoon + 1 tablespoon sesame seeds, dried
2 cloves garlic
8 ounces chicken breast, skinless and raw
1/8 teaspoon fresh ground black pepper
1 tablespoon brown sugar
Directions
Combine all ingredients except chicken in a shallow dish.
Mix well.
Add chicken, turning to coat.
Cover and marinate in the refrigerator for at least 2 hours.
Remove chicken from the marinade.
Grill 4-5 inches from medium-hot coals for 15 minutes.
Turn and grill.
Nutritional Information Per Serving: Calories: 114; Protein: 15.1 g; Fat: 2.5 g; Sodium: 413 mg; Cholesterol: 32 mg; Carbohydrates: 7.2 g; Exchanges: 2 Very Lean Meat; 1/2 Fat; 1/2 Starch
BROCCOLI SLAW
Yield: 8 servings
Source: The Complete Diabetes Prevention Plan
Book Info: http://diabeticgourmet.com/book_archive/details/60.shtml
View Online: http://diabeticgourmet.com/recipes/html/771.shtml
Ingredients
12-ounce package broccoli slaw mix (about 5 cups)
1 medium apple, cut into matchstick-sized pieces
1/3 cup dark raisins
1/3 cup roasted salted sunflower seeds
Dressing:
1/2 cup plus 2 tablespoons nonfat or light mayonnaise
1 tablespoon sugar substitute or sugar
1 tablespoon apple cider vinegar
Directions
Combine the broccoli, apple, raisins, and sunflower seeds in a large bowl, and toss to mix well.
Combine the dressing ingredients in a small bowl and stir to mix well. Add the dressing to the broccoli mixture and toss to mix well. Add a little more mayonnaise if the salad seems too dry.
Cover the salad and chill for at least 1 hour before serving.
Nutritional Information Per Serving: Calories: 80; Protein: 2.2g; Sodium: 186mg; Cholesterol: 0mg; Fat: 2.7g; Saturated Fat: 0.3g; Dietary Fiber: 2.7g; Carbohydrates: 13g; Exchanges: 1 Vegetable, 1/2 Fruit, 1/2 Fat
LEMON ASPARAGUS AND CARROTS
Servings: 6
To view this online, click here.
Ingredients
1/2 pound carrots, small
1 dash lemon pepper
8 ounces asparagus spears, frozen or fresh
1/8 cup lemon juice
Directions
Wash, trim, and peel small carrots. Place carrots in a steamer basket above boiling water. Cover and steam about 15 minutes or till crisp-tender.
Rinse carrots in cold water; drain.
In the meantime, cook frozen asparagus spears according to package. Rinse asparagus in cold water, drain.
Cover and chill drained carrots and asparagus.
To serve, arrange carrots and asparagus on a platter. Sprinkle with a little lemon juice and lemon pepper.
Nutritional Information Per Serving: Calories: 26; Protein: 1 g; Sodium: 19 mg; Carbohydrates: 6 g; Exchanges: 1 Vegetable
ZUCCHINI-ONION FRITTATA
Yield: 4 servings
Source: The Complete Diabetes Prevention Plan
Find this recipe at: http://diabeticgourmet.com/recipes/html/772.shtml
Ingredients
2 cups fat-free egg substitute
1/4 cup grated Parmesan cheese
1 tablespoon extra virgin olive oil
2 medium zucchini squashes, thinly sliced
1 medium yellow onion, thinly sliced
1 teaspoon crushed garlic
1/4 teaspoon salt
1/4 teaspoon ground black pepper
Directions
Preheat the oven to 350 degrees F. In a medium bowl, whisk together the eggs and Parmesan cheese and set aside.
Coat the bottom and sides of a large, nonstick, oven-proof skillet with cooking spray and add the olive oil. Add the zucchini, onions, garlic, salt, and pepper and saute over medium-high heat for several minutes, until tender. Spread the mixture evenly over the bottom of the skillet.
Pour the egg mixture over the vegetables. Cook without stirring for 3 minutes, until the bottom of the frittata is just set.
Place the frittata in the oven and bake uncovered for 12 to 15 minutes or until the eggs are set but not dry. Loosen the edges of the frittata and invert it onto a plate. Cut the frittata into 4 wedges and serve hot.
Nutritional Information Per Serving: Calories: 139; Protein: 7 g; Fat: 5.4 g; Sodium: 514 mg; Cholesterol: 5 mg; Saturated Fat: 1.7 g; Dietary Fiber: 1.4 g; Carbohydrates: 7 g; Exchanges: 2 Very Lean Meat, 1 Vegetable, 1 Fat
CHERRY CRISP
This is from Diabetic Connect, and begins, “This recipe is full of sweet, tang and spice, but don't let its complex flavors fool you — this crisp is simple to make, and with only 5 minutes of prep time.”
To view this online, click here.
Ingredients
3 cups cherries, pitted and sliced
2 tsp almond extract
1/3 cup unsweetened coconut milk
For the topping:
1/4 cup hemp seeds
1/4 cup almond flour
1/4 cup coconut flour
2 Tbl coconut oil
1 Tbl water
1 tsp cinnamon
pinch of salt
Directions
In a medium bowl, combine the cherries, almond extract, coconut milk and sweetener if using. Make sure there are no pits! In another bowl combine all of the topping ingredients and mix well until crumbly. Pour the cherry filling into one large, 4 medium, or 8 small greased ramekins or oven proof dishes. Top with the crumble mixture and bake for 20 minutes in a preheated 375 degree (F) oven. Remove from the oven and let cool before serving.
Nutritional Facts: Servings: 8; Calories – 118; Total Carbohydrates – 10g; Total Fat – 5g; Protein – 3g; Dietary Fiber- 3g
Thursday, January 12, 2017
Diabetic Thursday
It's Thursday, which means it's Diabetic Thursday. Here are today's six diabetic recipes to help you through the day. Enjoy!
ASPARAGUS AND EDAMAME SALAD
This quick and easy Asparagus and Edamame Salad, features fresh vegetables tossed with a simple lemon vinaigrette.
Makes 8 servings
Source: Jennie-O
View online with photo and print version: http://diabeticgourmet.com/recipes/html/1334.shtml
Ingredients
1 bunch asparagus, cut into 2-inch pieces
8 cups green leaf lettuce leaves, torn
1 cup sliced radishes
1 fennel bulb, thinly sliced
1 cup frozen shelled edamame, thawed
1/4 cup fresh mint leaves, torn
1 hard-boiled egg, chopped
1/4 cup fresh lemon juice
1/2 cup extra-virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon granulated sugar
Directions
Bring medium saucepan of salted water to a boil.
Add asparagus and cook 1 minute or until crisp tender.
Immediately plunge in ice water; drain completely.
In large bowl, toss together lettuce leaves, asparagus, radishes, fennel, edamame, mint and egg.
In small bowl, whisk together lemon juice, olive oil, salt and sugar.
Drizzle desired amount over salad and toss.
Nutritional Information Per Serving: Calories: 180; Protein: 4 g; Fat: 16 g; Sodium: 160 mg; Cholesterol: 20 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
SQUASH MEDLEY
Yield: 8 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Info: http://diabeticgourmet.com/book_archive/details/77.shtml
Print: http://diabeticgourmet.com/recipes/html/758.shtml
Ingredients
8 (up to 8 ounces total) summer squash, each about 4-inch long, thinly sliced
1/2 teaspoon salt
2 tomatoes, peeled and chopped
1/4 cup sliced green onions
Half a small sweet green pepper, chopped
1 chicken bouillon cube
1/4 cup hot water
4 slices bacon, fried and crumbled
1/4 cup fine dry bread crumbs
Directions
Sprinkle squash with salt.
In slow cooker, layer half the squash, tomatoes, onions, and pepper. Repeat layers.
Dissolve bouillon in hot water. Pour into slow cooker.
Top with bacon. Sprinkle bread crumbs over top.
Cover. Cook on LOW 4-6 hours.
Nutritional Information (Per Serving): Calories: 47; Protein: 2 g; Sodium: 339 mg; Fat: 2 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1/2 Fat
VEGETABLE BOUNTY ROTINI
Makes 6 servings.
Source: Dreamfields Healthy Carb Pasta
Author: Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/769.shtml
Ingredients
1 box uncooked Dreamfields Rotini
2 tablespoons olive oil
3/4 cup sliced fresh mushrooms (such as cremini, shiitake, button or baby portabella)
1 small onion, thinly sliced
4 cloves garlic, minced
2 small to medium zucchini, cut lengthwise and then cut crosswise into 1/2-inch pieces
2 small to medium yellow squash, cut lengthwise and then cut crosswise into 1/2-inch pieces
4 medium tomatoes, coarsely chopped
1/3 cup dry white wine
1/2 cup crumbled creamy goat cheese
2 tablespoons chopped fresh basil
Kosher salt and freshly ground black pepper
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium to medium-high heat. Add mushrooms, onion and garlic. Cook about 5 minutes until mushrooms have released most of their liquid, stirring occasionally. Add zucchini, yellow squash and tomatoes; cook 2 minutes or until squash are crisp tender, stirring frequently.
Add wine to skillet. Continue cooking and stirring 2 minutes. Reduce heat to medium-low; stir in goat cheese and basil. Add pasta; toss to coat. Season with salt and pepper as desired.
Nutritional Information Per Serving: Calories: 333; Protein: 12 g; Fat: 9 g; Sodium: 73 mg; Cholesterol: 7 mg; Saturated Fat: 3 g; Dietary Fiber: 8 g; Carbohydrates 54g
MINI CHOCOLATE MINT CHEESECAKES
This recipe begins, “Serve a decadent cheesecake to each of your guests at your next dinner party. They'll be calling you the Host of the Year.” If you're like me, once you read through this, you'll definitely want to try this out!
Makes 24 servings
Source: Jennie-O
View online with photo and print version: http://diabeticgourmet.com/recipes/html/1337.shtml
Ingredients
1/2 cup crushed gluten-free chocolate wafer cookies
1 tablespoon butter, melted
1 (8-ounce) package cream cheese, softened
1/4 cup sugar
1 egg or 1/4 cup egg substitute
1/3 cup chocolate chips, melted
1/3 cup chopped crème de menthe mint candy wafers
1/3 cup sour cream
1/2 teaspoon vanilla
1 cup sweetened whipped cream
Directions
Heat oven to 325F.
In small bowl, combine crushed cookie crumbs and melted butter.
Press cookie crumb mixture into bottom of individual small tart dishes custard cups or mini muffin cups.
In mixing bowl, beat cream cheese and sugar until blended.
Add egg. Blend in melted chocolate, chopped candy, sour cream and vanilla.
Pour evenly over crumbs.
Bake 20 minutes.
Cool. Refrigerate until serving.
Before serving, top with a dollop of sweetened whipped cream.
Nutritional Information Per Serving: Calories: 100; Protein: 1 g; Fat: 6 g; Sodium: 55 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 9 g
MEXICAN TURKEY FRITTATA
This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”
Makes 9 servings
Source: Jennie-O
View online with photo and print version: http://diabeticgourmet.com/recipes/html/1339.shtml
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
tional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g
ASPARAGUS AND EDAMAME SALAD
This quick and easy Asparagus and Edamame Salad, features fresh vegetables tossed with a simple lemon vinaigrette.
Makes 8 servings
Source: Jennie-O
View online with photo and print version: http://diabeticgourmet.com/recipes/html/1334.shtml
Ingredients
1 bunch asparagus, cut into 2-inch pieces
8 cups green leaf lettuce leaves, torn
1 cup sliced radishes
1 fennel bulb, thinly sliced
1 cup frozen shelled edamame, thawed
1/4 cup fresh mint leaves, torn
1 hard-boiled egg, chopped
1/4 cup fresh lemon juice
1/2 cup extra-virgin olive oil
1/2 teaspoon kosher salt
1/2 teaspoon granulated sugar
Directions
Bring medium saucepan of salted water to a boil.
Add asparagus and cook 1 minute or until crisp tender.
Immediately plunge in ice water; drain completely.
In large bowl, toss together lettuce leaves, asparagus, radishes, fennel, edamame, mint and egg.
In small bowl, whisk together lemon juice, olive oil, salt and sugar.
Drizzle desired amount over salad and toss.
Nutritional Information Per Serving: Calories: 180; Protein: 4 g; Fat: 16 g; Sodium: 160 mg; Cholesterol: 20 mg; Saturated Fat: 2.5 g; Dietary Fiber: 2 g; Sugars: 1 g; Carbohydrates: 6 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Source: The All New Good Housekeeping Cookbook
Find this recipe at: http://diabeticgourmet.com/recipes/html/695.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
SQUASH MEDLEY
Yield: 8 servings
Source: Fix-It and Forget-It Diabetic Cookbook
Info: http://diabeticgourmet.com/book_archive/details/77.shtml
Print: http://diabeticgourmet.com/recipes/html/758.shtml
Ingredients
8 (up to 8 ounces total) summer squash, each about 4-inch long, thinly sliced
1/2 teaspoon salt
2 tomatoes, peeled and chopped
1/4 cup sliced green onions
Half a small sweet green pepper, chopped
1 chicken bouillon cube
1/4 cup hot water
4 slices bacon, fried and crumbled
1/4 cup fine dry bread crumbs
Directions
Sprinkle squash with salt.
In slow cooker, layer half the squash, tomatoes, onions, and pepper. Repeat layers.
Dissolve bouillon in hot water. Pour into slow cooker.
Top with bacon. Sprinkle bread crumbs over top.
Cover. Cook on LOW 4-6 hours.
Nutritional Information (Per Serving): Calories: 47; Protein: 2 g; Sodium: 339 mg; Fat: 2 g; Dietary Fiber: 1 g; Sugars: 2 g; Carbohydrates: 6 g; Exchanges: 1 Vegetable, 1/2 Fat
VEGETABLE BOUNTY ROTINI
Makes 6 servings.
Source: Dreamfields Healthy Carb Pasta
Author: Jim Coleman
Find this recipe at: http://diabeticgourmet.com/recipes/html/769.shtml
Ingredients
1 box uncooked Dreamfields Rotini
2 tablespoons olive oil
3/4 cup sliced fresh mushrooms (such as cremini, shiitake, button or baby portabella)
1 small onion, thinly sliced
4 cloves garlic, minced
2 small to medium zucchini, cut lengthwise and then cut crosswise into 1/2-inch pieces
2 small to medium yellow squash, cut lengthwise and then cut crosswise into 1/2-inch pieces
4 medium tomatoes, coarsely chopped
1/3 cup dry white wine
1/2 cup crumbled creamy goat cheese
2 tablespoons chopped fresh basil
Kosher salt and freshly ground black pepper
Directions
Cook pasta according to package directions. Drain and return to pan.
Meanwhile, heat oil in large skillet over medium to medium-high heat. Add mushrooms, onion and garlic. Cook about 5 minutes until mushrooms have released most of their liquid, stirring occasionally. Add zucchini, yellow squash and tomatoes; cook 2 minutes or until squash are crisp tender, stirring frequently.
Add wine to skillet. Continue cooking and stirring 2 minutes. Reduce heat to medium-low; stir in goat cheese and basil. Add pasta; toss to coat. Season with salt and pepper as desired.
Nutritional Information Per Serving: Calories: 333; Protein: 12 g; Fat: 9 g; Sodium: 73 mg; Cholesterol: 7 mg; Saturated Fat: 3 g; Dietary Fiber: 8 g; Carbohydrates 54g
MINI CHOCOLATE MINT CHEESECAKES
This recipe begins, “Serve a decadent cheesecake to each of your guests at your next dinner party. They'll be calling you the Host of the Year.” If you're like me, once you read through this, you'll definitely want to try this out!
Makes 24 servings
Source: Jennie-O
View online with photo and print version: http://diabeticgourmet.com/recipes/html/1337.shtml
Ingredients
1/2 cup crushed gluten-free chocolate wafer cookies
1 tablespoon butter, melted
1 (8-ounce) package cream cheese, softened
1/4 cup sugar
1 egg or 1/4 cup egg substitute
1/3 cup chocolate chips, melted
1/3 cup chopped crème de menthe mint candy wafers
1/3 cup sour cream
1/2 teaspoon vanilla
1 cup sweetened whipped cream
Directions
Heat oven to 325F.
In small bowl, combine crushed cookie crumbs and melted butter.
Press cookie crumb mixture into bottom of individual small tart dishes custard cups or mini muffin cups.
In mixing bowl, beat cream cheese and sugar until blended.
Add egg. Blend in melted chocolate, chopped candy, sour cream and vanilla.
Pour evenly over crumbs.
Bake 20 minutes.
Cool. Refrigerate until serving.
Before serving, top with a dollop of sweetened whipped cream.
Nutritional Information Per Serving: Calories: 100; Protein: 1 g; Fat: 6 g; Sodium: 55 mg; Cholesterol: 25 mg; Saturated Fat: 3.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 9 g
MEXICAN TURKEY FRITTATA
This recipe begins, “This flavorful egg and turkey frittata recipe will wake up your taste buds.”
Makes 9 servings
Source: Jennie-O
View online with photo and print version: http://diabeticgourmet.com/recipes/html/1339.shtml
Ingredients
1 (16-ounce) package JENNIE-O Extra Lean Ground Turkey Breast
1/4 teaspoon cumin
1 tablespoon vegetable oil
1 green bell pepper, chopped
2 cups sliced small mushrooms
1 tablespoon chipotle peppers in adobo sauce, finely chopped
3 cups egg substitute or 12 eggs
1/2 cup milk
1/4 cup chopped fresh cilantro
1 cup shredded low-fat Mexican blend cheese
1/3 cup sliced green onions
Directions
Heat oven to 350F.
Mist 8 x 8-inch baking dish with cooking spray.
Cook ground turkey as specified on the package. Always cook to well-done, 165F as measured by a meat thermometer.
Sprinkle with cumin; stir to mix.
In large skillet over medium-high heat, add oil, green pepper, mushrooms and chipotle peppers.
Cook 5 minutes, stirring occasionally, until mushrooms are cooked.
In large bowl, whisk eggs, milk and cilantro until well mixed.
Stir in turkey, cheese, mushroom mixture and green onions.
Spoon mixture into baking dish.
tional Information Per Serving: Calories: 170; Protein: 24 g; Fat: 6 g; Sodium: 300 mg; Cholesterol: 40 mg; Saturated Fat: 3 g; Dietary Fiber: 0 g; Sugars: 3 g; Carbohydrates: 4 g
Thursday, September 25, 2014
Diabetic Thursday Offerings
Thursday – not quite the weekend, but we can see it. And, since it's Thursday, I've got another weekly offering of diabetic meals. Enjoy!
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Online Recipe: http://diabetigourmet.com/recipes/html/841.shtml
Source: Diabetic Dream Desserts
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg ; Carbohydrates: 19; Exchanges: 1 Carbohydrate
CINNAMON RAISIN KUGEL
Yield: 12 servings
Online Recipe: http://diabeticgourmet.com/recipes/html/674.shtml
Ingredients
1 package (8 oz) low-fat cream cheese, softened
2 Tbsp stick butter, melted
3/4 cup Equal Sugar Lite
3 eggs
2 egg whites
1/2 cup low-fat milk (2%)
1 tsp vanilla
1/2 tsp ground cinnamon, divided
4 cup (8 oz) wide egg noodles, cooked and drained
1/2 cup golden raisins
2 Tbsp Equal Sugar Lite, additional
Directions
Preheat oven to 350F.
Beat cream cheese and butter until well combined. Mix in 3/4 cup Equal Sugar Lite, eggs and egg whites, milk, vanilla and 1/4 teaspoon ground cinnamon until well blended. Stir in cooked noodles and raisins.
Pour mixture into 13 x 9-inch baking pan well sprayed with non-stick cooking spray. Combine 2 tablespoons Equal Sugar Lite and remaining 1/4 teaspoon ground cinnamon. Sprinkle over top of noodle mixture.
Bake in preheated oven 20 to 25 minutes or until knife inserted near center comes out clean. Serve warm.
Nutritional Information Per Serving: Calories: 206; Protein: 7 g; Fat: 8 g; Sodium: 102 mg; Cholesterol: 79 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 11.5 g; Carbohydrates: 27 g
SPINACH AND ONION SOUP
Yield: 4 servings
Online Recipe: http://diabeticgourmet.com/recipes/html.672.shtml
Source: Great Healthy Food - Diabetes
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 6 g; Fat: 6 g; Sodium: 1011 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Carbohydrates: 14 g; Exchanges: 2 Vegetable, 1 Fat
BROCCOLI FRITTATA
Yield: 4 Servings; Online Recipe: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
CHOCOLATE BANANA PARFAIT
Yield: 4 servings; Online Recipe: http://diabeticgourmet.com/recipes/html/691.shtml
Ingredients
1 cup plain low-fat yogurt
1 (0.8-ounce) box sugar-free chocolate pudding mix
2 medium bananas, 6 ounces each, peeled
1 teaspoon fresh lemon juice
1/4 cup reduced-fat frozen dairy whipped topping unsweetened cocoa powder
1 tablespoon chopped walnuts
4 fresh Bing cherries with stems for garnish (optional)
Directions
In a food processor or blender, combine yogurt and pudding mix until smooth.
Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice.
Place 2 banana quarters in each of 4 dessert parfait glasses or goblets.
Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.
Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if desired.
Nutritional Information Per Serving: Calories: 138; Protein: 4 g; Fat: 3 g; Sodium: 336 mg; Cholesterol: 4 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 25 g; Exchanges: 1/2 bread/starch, 1 fruit
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Online Recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Source: The All New Good Housekeeping Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/48.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
FRUITFUL FROZEN YOGURT
Yield: 6 servings
Online Recipe: http://diabetigourmet.com/recipes/html/841.shtml
Source: Diabetic Dream Desserts
Ingredients
1-1/2 cups frozen fruit, coarsely chopped and thawed (such as raspberries, strawberries, blueberries, blackberries, cherries, or peaches)
4 cups light vanilla yogurt (or use the same flavor yogurt as the fruit you choose)
Sugar substitute equal for 1/4 cup sugar
Directions
Place the fruit and the accumulated juices in a large bowl and mash slightly with a fork.
Stir in the yogurt and sugar substitute.
Pour the mixture into a 1-1/2 quart ice cream maker and proceed as directed by the manufacturer.
Spoon into dessert dishes and serve immediately.
Nutritional Information Per Serving: Calories: 114; Protein: 8 g; Fat: 0.4 g; Sodium: 122 mg; Cholesterol: 4 mg ; Carbohydrates: 19; Exchanges: 1 Carbohydrate
CINNAMON RAISIN KUGEL
Yield: 12 servings
Online Recipe: http://diabeticgourmet.com/recipes/html/674.shtml
Ingredients
1 package (8 oz) low-fat cream cheese, softened
2 Tbsp stick butter, melted
3/4 cup Equal Sugar Lite
3 eggs
2 egg whites
1/2 cup low-fat milk (2%)
1 tsp vanilla
1/2 tsp ground cinnamon, divided
4 cup (8 oz) wide egg noodles, cooked and drained
1/2 cup golden raisins
2 Tbsp Equal Sugar Lite, additional
Directions
Preheat oven to 350F.
Beat cream cheese and butter until well combined. Mix in 3/4 cup Equal Sugar Lite, eggs and egg whites, milk, vanilla and 1/4 teaspoon ground cinnamon until well blended. Stir in cooked noodles and raisins.
Pour mixture into 13 x 9-inch baking pan well sprayed with non-stick cooking spray. Combine 2 tablespoons Equal Sugar Lite and remaining 1/4 teaspoon ground cinnamon. Sprinkle over top of noodle mixture.
Bake in preheated oven 20 to 25 minutes or until knife inserted near center comes out clean. Serve warm.
Nutritional Information Per Serving: Calories: 206; Protein: 7 g; Fat: 8 g; Sodium: 102 mg; Cholesterol: 79 mg; Saturated Fat: 4 g; Dietary Fiber: 1 g; Sugars: 11.5 g; Carbohydrates: 27 g
SPINACH AND ONION SOUP
Yield: 4 servings
Online Recipe: http://diabeticgourmet.com/recipes/html.672.shtml
Source: Great Healthy Food - Diabetes
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 6 g; Fat: 6 g; Sodium: 1011 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Carbohydrates: 14 g; Exchanges: 2 Vegetable, 1 Fat
BROCCOLI FRITTATA
Yield: 4 Servings; Online Recipe: http://diabeticgourmet.com/recipes/html/692.shtml
Ingredients
1/2 cup non-fat cottage cheese
1/2 tsp dried dill
2 cup fat-free egg substitute
2 cups frozen chopped broccoli
1 tsp olive oil
2 tsp margarine
1 large onion, diced
Directions
Mix cottage cheese and egg substitute together; set aside.
In large non-stick frying pan over medium heat, saute onions in oil for 5 minutes, or until soft.
Add broccoli and dill; saute for 5 minutes, or until broccoli mixture softens. Set vegetable aside.
Wipe out frying pan. Add 1 tsp. margarine and swirl the pan to distribute it. Add half of the vegetable mixture, and then add half of the egg mixture; lift and rotate pan so that eggs are evenly distributed.
As eggs set around the edges, lift them to allow uncooked portions to flow underneath. Turn heat to low, cover the pan, and cook until top is set.
Invert onto a serving plate and cut into wedges.
Repeat with remaining 1 tsp. margarine, vegetable mixture, and egg mixture.
Nutritional Information Per Serving: Calories: 150; Calories from Fat: 30; Protein: 19 g; Fat: 3 g; Sodium: 390 mg; Cholesterol: 0 mg; Saturated Fat: 0 g; Dietary Fiber: 3 g; Sugars: 6 g; Carbohydrates: 12 g; Exchanges: 1 Vegetable; 2 Meat; 1 Fat
CHOCOLATE BANANA PARFAIT
Yield: 4 servings; Online Recipe: http://diabeticgourmet.com/recipes/html/691.shtml
Ingredients
1 cup plain low-fat yogurt
1 (0.8-ounce) box sugar-free chocolate pudding mix
2 medium bananas, 6 ounces each, peeled
1 teaspoon fresh lemon juice
1/4 cup reduced-fat frozen dairy whipped topping unsweetened cocoa powder
1 tablespoon chopped walnuts
4 fresh Bing cherries with stems for garnish (optional)
Directions
In a food processor or blender, combine yogurt and pudding mix until smooth.
Cut each banana into 6 pieces on the diagonal. Sprinkle with lemon juice.
Place 2 banana quarters in each of 4 dessert parfait glasses or goblets.
Top with 1/4 of the pudding mix. Top each with 1 tablespoon whipped topping.
Using a fine sieve, sift a little cocoa powder on top of each serving. Sprinkle with walnuts and add a cherry on top, if desired.
Nutritional Information Per Serving: Calories: 138; Protein: 4 g; Fat: 3 g; Sodium: 336 mg; Cholesterol: 4 mg; Saturated Fat: 1 g; Dietary Fiber: 2 g; Carbohydrates: 25 g; Exchanges: 1/2 bread/starch, 1 fruit
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Online Recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Source: The All New Good Housekeeping Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/48.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
Wednesday, August 27, 2014
Week day recipes
A few more end-of-summer recipes. Enjoy!
WATERMELON-RASPBERRY GRANITA
From the Food Network Kitchens. Total Time: 4 hr 25 min; Prep: 15 min; Inactive: 4 hr; Cook: 10 min; Yield: 4 servings; Level: Easy; Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/watermelon-raspberry-granita.print.html?oc=linkback
Ingredients
1 pint raspberries
1/2 cup sugar
4 cups cubed seedless watermelon
Juice of 1 lime
Directions
Combine the raspberries, sugar and 1/4 cup water in a small saucepan and bring to a simmer over medium heat. Cook, stirring occasionally, until the raspberries have completely broken down, about 6 minutes.
Press the raspberry mixture through a fine-mesh sieve into a blender; let cool completely. Add the watermelon and lime juice and puree until smooth. Pour the mixture into an 8-inch-square stainless-steel or glass baking dish.
Freeze until ice crystals begin forming around the edges, about 45 minutes. Use a fork to scrape the crystals toward the center of the pan, then continue freezing, scraping every 30 minutes, until frozen, about 4 hours.
KOOL-AID FIZZY FLOAT
Yield: 8 servings Serving Size: 1 (8 oz.) drink
Found online at http://diabeticgourmet.com/recipes/html/1110.shtmlIngredients
1 quart cold water
2 cups light white grape juice, chilled
1 cup Splenda No Calorie Sweetener, Granulated
1 package your favorite flavor Kool-Aid Unsweetened Soft Drink Mix
2 cups seltzer water, chilled
2 cups no-sugar-added light vanilla ice cream
Directions
Combine water, grape juice, Splenda Granulated Sweetener, and Kool-Aid Soft Drink Mix in a pitcher, stirring until Splenda Granulated Sweetener dissolves.
Pour 3/4 cup of the mixture into each of 8 tall glasses; add 1/4 cup of the seltzer to each glass.
Top each serving with 1/4 cup of the ice cream. Serve immediately.
Store leftover prepared drink in refrigerator.
Nutritional Information (Per Serving): Calories: 70; Calories from Fat: 20; Protein: 2 g; Sodium: 85 mg; Cholesterol: 5 mg; Fat: 2.5 g; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 11 g
FIESTA SLAW
Makes 10 servings. Find online here.
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
Serve at room temperature.
Nutritional Information (Per Serving): Calories: 42; Protein: 1 g; Sodium: 42 mg; Fat: under 1 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Online Recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Source: The All New Good Housekeeping Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/48.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
CHERRY TOMATO FOCACCIA
This is from the July/August 2012 issue of Vegetarian Times, page 61. The recipe starts out with, “This bread is hearty enough to be served with a salad for a light lunch or supper.” Serves 8.
Topping
1/4 cup shelled roasted pistachios
1/4 cup olive oil
1 clove garlic, minced (1 tsp.)
1/2 tsp. finely chopped fresh rosemary
2 cups heirloom cherry tomatoes, halved
Focaccia
3 1/2 cups bread flour
1 Tbs. sugar
2 1/2 tsp. instant yeast
2 tsp. salt
Olive oil, for greasing baking sheet
To make Topping: Pulse pistachios in food processor until ground, but with some larger pieces. Transfer to bowl, and stir in olive oil, garlic, and rosemary.
To make Focaccia: Stir together flour, sugar, yeast, salt, and 1 1/4 cups water in bowl. Knead dough in bowl 5 minutes. Cover bowl with towel, and let rise 1 hour, or until doubled in size.
Generously grease rimmed baking sheet with olive oil. Stretch dough into 12- x 11-inch rectangle in sheet pan. Let dough rise 1 hour.
Preheat oven to 450°F. Dimple dough with fingers. Whisk 2 Tbs. water into pistachio mixture, and brush onto dough. Press tomato halves cut-side up into dough. Bake 25 to 30 minutes, or until golden brown on top and bottom.
nutritional information Per Slice: Calories: 329; Protein: 9 g; Total Fat: 11 g; Saturated Fat: 2 g; Carbohydrates: 48 g; Cholesterol: 0 mg; Sodium: 589 mg; Fiber: 3 g; Sugar: 3 g; Vegan
SPINACH AND ONION SOUP
Yield: 4 servings
Online Recipe: http://diabeticgourmet.com/recipes/html.672.shtml
Source: Great Healthy Food - Diabetes
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 6 g; Fat: 6 g; Sodium: 1011 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Carbohydrates: 14 g; Exchanges: 2 Vegetable, 1 Fat
WATERMELON-RASPBERRY GRANITA
From the Food Network Kitchens. Total Time: 4 hr 25 min; Prep: 15 min; Inactive: 4 hr; Cook: 10 min; Yield: 4 servings; Level: Easy; Read more at: http://www.foodnetwork.com/recipes/food-network-kitchens/watermelon-raspberry-granita.print.html?oc=linkback
Ingredients
1 pint raspberries
1/2 cup sugar
4 cups cubed seedless watermelon
Juice of 1 lime
Directions
Combine the raspberries, sugar and 1/4 cup water in a small saucepan and bring to a simmer over medium heat. Cook, stirring occasionally, until the raspberries have completely broken down, about 6 minutes.
Press the raspberry mixture through a fine-mesh sieve into a blender; let cool completely. Add the watermelon and lime juice and puree until smooth. Pour the mixture into an 8-inch-square stainless-steel or glass baking dish.
Freeze until ice crystals begin forming around the edges, about 45 minutes. Use a fork to scrape the crystals toward the center of the pan, then continue freezing, scraping every 30 minutes, until frozen, about 4 hours.
KOOL-AID FIZZY FLOAT
Yield: 8 servings Serving Size: 1 (8 oz.) drink
Found online at http://diabeticgourmet.com/recipes/html/1110.shtmlIngredients
1 quart cold water
2 cups light white grape juice, chilled
1 cup Splenda No Calorie Sweetener, Granulated
1 package your favorite flavor Kool-Aid Unsweetened Soft Drink Mix
2 cups seltzer water, chilled
2 cups no-sugar-added light vanilla ice cream
Directions
Combine water, grape juice, Splenda Granulated Sweetener, and Kool-Aid Soft Drink Mix in a pitcher, stirring until Splenda Granulated Sweetener dissolves.
Pour 3/4 cup of the mixture into each of 8 tall glasses; add 1/4 cup of the seltzer to each glass.
Top each serving with 1/4 cup of the ice cream. Serve immediately.
Store leftover prepared drink in refrigerator.
Nutritional Information (Per Serving): Calories: 70; Calories from Fat: 20; Protein: 2 g; Sodium: 85 mg; Cholesterol: 5 mg; Fat: 2.5 g; Saturated Fat: 1.5 g; Dietary Fiber: 0 g; Sugars: 7 g; Carbohydrates: 11 g
FIESTA SLAW
Makes 10 servings. Find online here.
Ingredients
5 Tbsp. fresh lime juice
3 Tbsp. reduced-fat mayonnaise
5 cloves garlic, finely minced
2 tsp. canned chipotle chilies, rinsed, drained and chopped
1 Tbsp. honey
1 large red bell pepper, cut into thin strips
1 large green bell pepper, cut into thin
1 large yellow bell pepper, cut into thin strips
12 oz. jicama, peeled, cut into thin strips
1/3 cup (packed) fresh cilantro leaves, minced
Salt and freshly ground black pepper
Directions
Puree first 5 ingredients in a blender or food processor until dressing is smooth.
Place peppers, jicama and cilantro in a large bowl. Add dressing and toss to mix and coat well. Season with salt and pepper to taste. Cover and refrigerate until the vegetables soften a little but remain crunchy. (About 4 hours.)
Serve at room temperature.
Nutritional Information (Per Serving): Calories: 42; Protein: 1 g; Sodium: 42 mg; Fat: under 1 g; Carbohydrates: 9 g; Exchanges: 2 Vegetable
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Online Recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Source: The All New Good Housekeeping Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/48.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
CHERRY TOMATO FOCACCIA
This is from the July/August 2012 issue of Vegetarian Times, page 61. The recipe starts out with, “This bread is hearty enough to be served with a salad for a light lunch or supper.” Serves 8.
Topping
1/4 cup shelled roasted pistachios
1/4 cup olive oil
1 clove garlic, minced (1 tsp.)
1/2 tsp. finely chopped fresh rosemary
2 cups heirloom cherry tomatoes, halved
Focaccia
3 1/2 cups bread flour
1 Tbs. sugar
2 1/2 tsp. instant yeast
2 tsp. salt
Olive oil, for greasing baking sheet
To make Topping: Pulse pistachios in food processor until ground, but with some larger pieces. Transfer to bowl, and stir in olive oil, garlic, and rosemary.
To make Focaccia: Stir together flour, sugar, yeast, salt, and 1 1/4 cups water in bowl. Knead dough in bowl 5 minutes. Cover bowl with towel, and let rise 1 hour, or until doubled in size.
Generously grease rimmed baking sheet with olive oil. Stretch dough into 12- x 11-inch rectangle in sheet pan. Let dough rise 1 hour.
Preheat oven to 450°F. Dimple dough with fingers. Whisk 2 Tbs. water into pistachio mixture, and brush onto dough. Press tomato halves cut-side up into dough. Bake 25 to 30 minutes, or until golden brown on top and bottom.
nutritional information Per Slice: Calories: 329; Protein: 9 g; Total Fat: 11 g; Saturated Fat: 2 g; Carbohydrates: 48 g; Cholesterol: 0 mg; Sodium: 589 mg; Fiber: 3 g; Sugar: 3 g; Vegan
SPINACH AND ONION SOUP
Yield: 4 servings
Online Recipe: http://diabeticgourmet.com/recipes/html.672.shtml
Source: Great Healthy Food - Diabetes
Ingredients
1 tablespoon vegetable oil
2 medium onions, thinly sliced
3-3/4 cups vegetable stock
1 bay leaf
Salt and pepper
2/3 cup white wine
6 cups leaf spinach
Directions
Heat the oil in a saucepan and fry the onions for about 5-8 minutes over low heat, until they have softened.
Pour in the stock and bring to a boil. Add the bay leaf and the seasonings. Cover and simmer for 10 minutes.
Pour in the wine and add the spinach. Continue to cook, but only until the spinach has wilted slightly.
Remove the bay leaf and serve hot.
Nutritional Information Per Serving: Calories: 141; Protein: 6 g; Fat: 6 g; Sodium: 1011 mg; Cholesterol: 0 mg; Dietary Fiber: 3 g; Carbohydrates: 14 g; Exchanges: 2 Vegetable, 1 Fat
Wednesday, August 13, 2014
Anytime Meals
Another week-day round of recipes. Enjoy!
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Online Recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Source: The All New Good Housekeeping Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/48.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
BOSTON BAKED BEANS
This comes from About.com's American Food blog. The recipe starts off, “They don't call Boston 'Beantown' for nothing. This bacon-spiked Boston baked beans side dish recipe is perfect for picnics and potlucks.” Makes 10 Portions; Prep Time: 15 minutes; Cook Time: 3 hours; Total Time: 3 hours, 15 minutes
Ingredients:
1 pound dry navy beans
6 cups water
pinch of baking soda
1 bay leaf
6 strips bacon, cut in 1/2-inch pieces (traditionally salt pork is used, and if desired 4 ounces can be substituted for the bacon)
1 yellow onion, diced
1/3 cup molasses
1/4 cup packed dark brown sugar
1 teaspoon dry mustard
1 1/2 teaspoon salt, or to taste
1/2 teaspoon freshly ground black pepper
Preparation:
Soak the beans in the 6 cups of water overnight in a large saucepan or Dutch oven. Add a pinch of baking soda and bay leaf, and bring to a boil. Reduce the heat to medium and simmer for 10 minutes. Drain into a colander set over a large bowl, and reserve the liquid.
Preheat oven to 300 degrees F.
Transfer the drained beans into a small Dutch oven, or a 2 1/2-quart bean pot if you have one, and add the rest of the ingredients. Stir until combined. Add enough of the reserved water to just barely cover the beans.
Cover the pot tightly and place in the oven for 1 hour. Uncover and check the liquid level. Add some more reserved liquid if the beans are getting too dry. Cover and cook 1 more hour. Uncover and test the beans; they should be starting to get tender, but if they're still firm, cover and cook a bit longer, adding a splash of water if they're getting too dry.
When just tender, turn the heat up to 350 degrees F., and continue to cook uncovered for another 30 minutes or so. This last 30 minutes is to reduce the liquid a bit, to create a thick, syrupy consistency. Remove when ready, and serve hot or room temperature.
APPLE PIE A LA ZING
I'm not sure what emailing list this came from, though the email says that the source is Fabulous Food Associations; it also ends with “Ocean Spray Cranberries,” so I'd be willing to bet it came from either/or (or both?). Either way, it starts off by saying, “Cranberries and apples make a festive, flavorful pie.” While you may have to wait another month or two to buy fresh cranberries where you live, once they do arrive, you can do what I do: buy a bag or two every time I go shopping, then stash them in the freezer. That way, I have cranberries all year long! Serves 8; prep time: 10 minutes; cooking time: 50 minutes.
Ingredients
4 cups pared, sliced apples
2 cups fresh or frozen Ocean Spray cranberries
3/4 cup brown sugar
1/2 cup sugar
1/3 cup flour
1 teaspoon cinnamon
3/4 cup walnuts, chopped (optional)
1 (9-inch) two-crust pie shell
Directions
Preheat oven to 425 degrees. Combine all ingredients, except pastry, in a medium mixing bowl; mix well. Pour into a pastry-lined pie plate. Cover with top crust. Seal edges and cut several slits in top crust. Bake 50 minutes or until golden brown. Cover edges with foil if they begin to brown too quickly.
ZUCCHINI PESTO
This comes from Danette St. Onge, About.com's Italian Food guide. She writes, “The classic basil and pine-nut pesto from the northwestern coastal region of Liguria is by now famous throughout the world, but the winning formula can easily be swapped out for almost any kind of herb or vegetable and nut. This version, made with zucchini, mint, pistachios, and fresh ricotta, is perfect for the height of summer, when gardeners often have a glut of summer squash, and the mint adds a refreshing touch for those sultry summer nights. As with any type of pesto, this can be served with any type of pasta, but short, twisty shapes (such as fusilli) will work best. This recipe makes enough pesto to sauce approximately a pound of pasta (which translates to approximately four to five servings).
“You can also use this pesto the same way that that you'd use a traditional basil pesto -- that is to say, in almost anything! Try it as a condiment in sandwiches, salads, and soups, on crostini, or as a filling in lasagne.” Prep Time: 10 minutes; Cook Time: 30 minutes; Total Time: 40 minutes; Yield: 4-5 servings
Ingredients:
1/2 pound zucchini, halved lengthwise and cut into 1/3-inch-thick slices
5 mint leaves, washed, dried, and torn into small pieces
2 tablespoons extra-virgin olive oil
Fine sea salt, to taste
Freshly ground black pepper, to taste
3 tablespoons shelled, unsalted pistachios, lightly toasted in a skillet
2 tablespoons fresh ricotta cheese
2 tablespoons finely grated Parmesan cheese (a Microplane grater works great for this)
1 1/2 teaspoons freshly squeezed lemon juice
Fine sea salt
Freshly ground black pepper
Preparation:
Preheat oven to 350 degrees Fahrenheit with a rack in the middle position.
In a large bowl, combine the zucchini slices, torn mint leaves, 1 tablespoon of the olive oil, 1/4 teaspoon salt, and a generous pinch of pepper. Spread the zucchini mixture on an oiled baking sheet and bake until tender, about 30 minutes. (If serving over pasta, start the pasta water boiling during the second half of the baking time so that you can have the pasta ready at about the same time as the pesto.)
In a blender or food processor, combine the baked zucchini mixture, remaining tablespoon of olive oil, pistachios, ricotta, parmesan, lemon juice, and 2 tablespoons water. Puree until smooth. Adjust seasoning to taste.
When serving over pasta, be sure to reserve some of the pasta cooking water (about 1/4 to 1/2 cup should be sufficient) and stir a little of it (one or two spoonfuls) into the pesto before adding it to the pasta to help it blend and adhere to the pasta better. Add a little more pasta water, as necessary, if the sauce is too thick or dry.
Serve with extra grated Parmesan for sprinkling over each serving, as desired.
FRESH HOMEMADE RICOTTA
Another great recipe from Danette St. Onge. While store-bought ricotta may be easier when you're in a hurry, something tells me that this is definitely a keeper of a recipe!
Danette writes, “Many people are not aware of just how incredibly easy it is to make your own ricotta at home, and if you use good-quality dairy, your results will be far superior to most store-bought U.S. brands: fresher, creamier, and more flavorful. Once you've tried it, you might never go back to store-bought! Note that traditional ricotta is made from the whey that drains from freshly made cheese curds, reheated to separate out the remaining curds (hence the name ricotta, or "recooked"), but it is perfectly fine (and more productive) to make it from whole milk instead.
“It's such a fantastically versatile end product as well: You can spread it on crostini and pair with savory or sweet toppings for fantastically simple, yet elegant antipasti or finger foods for a party, use it directly as a very simple pasta sauce, thinned with a little bit of the pasta cooking water and seasoned liberally with freshly ground black pepper, or in stuffed pasta recipes...
“(For a lighter version, you can just use 4 cups of whole milk instead of milk and cream. I would not recommend, however, using skim or nonfat milk, or the results can be quite bland and grainy.)” Prep Time: 10 minutes; Strain Time: 3 hours; Total Time: 3 hours, 10 minutes; Yield: about 1 1/2 to 2 cups of ricotta
Ingredients:
3 cups whole milk
1 cup of heavy cream
1/2 teaspoon kosher salt or sea salt
3 tablespoons lemon juice or white vinegar (I much prefer lemon juice for the flavor, but vinegar can be used as well, as long as it is a neutral, white vinegar.)
3 large squares cheesecloth
Preparation:
Prepare either a fine-holed colander or a fine-mesh strainer by lining it with the layers of cheesecloth and placing it in a larger bowl. Set aside.
In a medium, heavy-bottomed saucepan, heat the milk, cream and salt over medium heat just until it reaches 190 degrees Fahrenheit (prepare your lemon juice or vinegar while the milk heats), stirring occasionally to prevent sticking or burning. Remove the pot from the heat immediately and quickly pour in the acid (lemon juice or vinegar) and give the mixture a couple of quick stirs with a wooden spoon to incorporate the acid well. Curds will start to form immediately. Let the mixture sit for about 5 minutes, undisturbed, then pour it into the prepared colander or strainer, through the cheesecloth.
Now let it sit and strain, undisturbed, for anywhere from half an hour (for a wetter, thinner consistency) to 3 or 4 hours (for thicker, creamier, dryer ricotta). It depends on your preference and how you intend to use it, and you can check it periodically to determine whether it has reached your desired consistency or not. If it's going to be a several-hour-long sit, you can transfer the entire straining setup to the refrigerator to finish straining there.
BROKEN LASAGNA WITH ZUCCHINI-TOMATO SAUCE
This comes from the Food Network Magazine. The email sates, “The best parts of lasagna, like fresh tomato sauce and Parmesan cheese, combine in this quick-fix dinner, but not a casserole dish.” To view this online, click here.
Ingredients
Kosher salt
2 large zucchini (about 1 3/4 pounds), coarsely grated
12 ounces lasagna noodles (not no-boil), broken into bite-size pieces
3 tablespoons unsalted butter
2 cups cherry tomatoes (1 cup whole, 1 cup halved)
1/2 teaspoon finely grated lemon zest
Freshly ground pepper
1/2 cup grated parmesan cheese, plus more for topping
1 small bunch chives, cut into 1-inch pieces
Directions
Bring a large pot of salted water to a boil. Meanwhile, toss the zucchini with 1/2 teaspoon salt in a colander set over a large bowl. Let stand 10 minutes, then gently squeeze out the excess moisture.
Add the pasta to the boiling water and stir vigorously to prevent it from sticking. Cook until al dente, about 12 minutes. Reserve 1/2 cup of the cooking water, then drain the pasta.
Meanwhile, heat the butter in a large skillet over medium-high heat. Add the cherry tomatoes and cook until blistered and slightly softened, about 4 minutes. Stir in the zucchini and lemon zest and cook, lightly crushing the tomatoes with a wooden spoon, until the zucchini is crisp-tender, about 4 minutes. Season with salt and pepper.
Transfer the zucchini-tomato mixture to a large bowl. Add the pasta and cheese and toss. Stir in half of the chives and about 1/4 cup of the reserved cooking water, adding more to loosen, if needed. Season with salt and pepper. Divide among bowls and top with more cheese and the remaining chives.
Per serving: Calories 478; Fat 13 g (Saturated 8 g); Cholesterol 36 mg; Sodium 407 mg; Carbohydrate 73 g; Fiber 6 g; Protein 17 g
TOMATO AND MINT TABBOULEH
Yield: 12 side-dish servings
Online Recipe: http://diabeticgourmet.com/recipes/html/695.shtml
Source: The All New Good Housekeeping Cookbook
Book Info: http://diabeticgourmet.com/book_archive/details/48.shtml
Ingredients
1-1/2 cups bulgur wheat
1/4 cup fresh lemon juice
1-1/2 cups boiling water
1 pound ripe tomatoes (3 medium), cut into 1/2-inch pieces
1 medium cucumber (8 ounces), peeled and cut into 1/2-inch pieces
3 green onions, chopped
3/4 cup loosely packed fresh flat-leaf parsley leaves, chopped
1/2 cup loosely packed fresh mint leaves, chopped
1 tablespoon olive oil
3/4 teaspoon salt
1/4 teaspoon coarsely ground black pepper
Directions
In medium bowl, combine bulgur, lemon juice, and boiling water, stirring to mix. Let stand until liquid has been absorbed, about 30 minutes.
To bulgur mixture, add tomatoes, cucumber, green onions, parsley, mint, oil, salt, and pepper, stirring to mix. Cover and refrigerate at least 1 hour to blend flavors or up to 4 hours.
Nutritional Information Per Serving: Calories: 87; Protein: 3 g; Fat: 2 g; Sodium: 157 mg; Cholesterol: 0 mg; Carbohydrates: 17 g; Exchanges: 1 Starch/Bread
BOSTON BAKED BEANS
This comes from About.com's American Food blog. The recipe starts off, “They don't call Boston 'Beantown' for nothing. This bacon-spiked Boston baked beans side dish recipe is perfect for picnics and potlucks.” Makes 10 Portions; Prep Time: 15 minutes; Cook Time: 3 hours; Total Time: 3 hours, 15 minutes
Ingredients:
1 pound dry navy beans
6 cups water
pinch of baking soda
1 bay leaf
6 strips bacon, cut in 1/2-inch pieces (traditionally salt pork is used, and if desired 4 ounces can be substituted for the bacon)
1 yellow onion, diced
1/3 cup molasses
1/4 cup packed dark brown sugar
1 teaspoon dry mustard
1 1/2 teaspoon salt, or to taste
1/2 teaspoon freshly ground black pepper
Preparation:
Soak the beans in the 6 cups of water overnight in a large saucepan or Dutch oven. Add a pinch of baking soda and bay leaf, and bring to a boil. Reduce the heat to medium and simmer for 10 minutes. Drain into a colander set over a large bowl, and reserve the liquid.
Preheat oven to 300 degrees F.
Transfer the drained beans into a small Dutch oven, or a 2 1/2-quart bean pot if you have one, and add the rest of the ingredients. Stir until combined. Add enough of the reserved water to just barely cover the beans.
Cover the pot tightly and place in the oven for 1 hour. Uncover and check the liquid level. Add some more reserved liquid if the beans are getting too dry. Cover and cook 1 more hour. Uncover and test the beans; they should be starting to get tender, but if they're still firm, cover and cook a bit longer, adding a splash of water if they're getting too dry.
When just tender, turn the heat up to 350 degrees F., and continue to cook uncovered for another 30 minutes or so. This last 30 minutes is to reduce the liquid a bit, to create a thick, syrupy consistency. Remove when ready, and serve hot or room temperature.
APPLE PIE A LA ZING
I'm not sure what emailing list this came from, though the email says that the source is Fabulous Food Associations; it also ends with “Ocean Spray Cranberries,” so I'd be willing to bet it came from either/or (or both?). Either way, it starts off by saying, “Cranberries and apples make a festive, flavorful pie.” While you may have to wait another month or two to buy fresh cranberries where you live, once they do arrive, you can do what I do: buy a bag or two every time I go shopping, then stash them in the freezer. That way, I have cranberries all year long! Serves 8; prep time: 10 minutes; cooking time: 50 minutes.
Ingredients
4 cups pared, sliced apples
2 cups fresh or frozen Ocean Spray cranberries
3/4 cup brown sugar
1/2 cup sugar
1/3 cup flour
1 teaspoon cinnamon
3/4 cup walnuts, chopped (optional)
1 (9-inch) two-crust pie shell
Directions
Preheat oven to 425 degrees. Combine all ingredients, except pastry, in a medium mixing bowl; mix well. Pour into a pastry-lined pie plate. Cover with top crust. Seal edges and cut several slits in top crust. Bake 50 minutes or until golden brown. Cover edges with foil if they begin to brown too quickly.
ZUCCHINI PESTO
This comes from Danette St. Onge, About.com's Italian Food guide. She writes, “The classic basil and pine-nut pesto from the northwestern coastal region of Liguria is by now famous throughout the world, but the winning formula can easily be swapped out for almost any kind of herb or vegetable and nut. This version, made with zucchini, mint, pistachios, and fresh ricotta, is perfect for the height of summer, when gardeners often have a glut of summer squash, and the mint adds a refreshing touch for those sultry summer nights. As with any type of pesto, this can be served with any type of pasta, but short, twisty shapes (such as fusilli) will work best. This recipe makes enough pesto to sauce approximately a pound of pasta (which translates to approximately four to five servings).
“You can also use this pesto the same way that that you'd use a traditional basil pesto -- that is to say, in almost anything! Try it as a condiment in sandwiches, salads, and soups, on crostini, or as a filling in lasagne.” Prep Time: 10 minutes; Cook Time: 30 minutes; Total Time: 40 minutes; Yield: 4-5 servings
Ingredients:
1/2 pound zucchini, halved lengthwise and cut into 1/3-inch-thick slices
5 mint leaves, washed, dried, and torn into small pieces
2 tablespoons extra-virgin olive oil
Fine sea salt, to taste
Freshly ground black pepper, to taste
3 tablespoons shelled, unsalted pistachios, lightly toasted in a skillet
2 tablespoons fresh ricotta cheese
2 tablespoons finely grated Parmesan cheese (a Microplane grater works great for this)
1 1/2 teaspoons freshly squeezed lemon juice
Fine sea salt
Freshly ground black pepper
Preparation:
Preheat oven to 350 degrees Fahrenheit with a rack in the middle position.
In a large bowl, combine the zucchini slices, torn mint leaves, 1 tablespoon of the olive oil, 1/4 teaspoon salt, and a generous pinch of pepper. Spread the zucchini mixture on an oiled baking sheet and bake until tender, about 30 minutes. (If serving over pasta, start the pasta water boiling during the second half of the baking time so that you can have the pasta ready at about the same time as the pesto.)
In a blender or food processor, combine the baked zucchini mixture, remaining tablespoon of olive oil, pistachios, ricotta, parmesan, lemon juice, and 2 tablespoons water. Puree until smooth. Adjust seasoning to taste.
When serving over pasta, be sure to reserve some of the pasta cooking water (about 1/4 to 1/2 cup should be sufficient) and stir a little of it (one or two spoonfuls) into the pesto before adding it to the pasta to help it blend and adhere to the pasta better. Add a little more pasta water, as necessary, if the sauce is too thick or dry.
Serve with extra grated Parmesan for sprinkling over each serving, as desired.
FRESH HOMEMADE RICOTTA
Another great recipe from Danette St. Onge. While store-bought ricotta may be easier when you're in a hurry, something tells me that this is definitely a keeper of a recipe!
Danette writes, “Many people are not aware of just how incredibly easy it is to make your own ricotta at home, and if you use good-quality dairy, your results will be far superior to most store-bought U.S. brands: fresher, creamier, and more flavorful. Once you've tried it, you might never go back to store-bought! Note that traditional ricotta is made from the whey that drains from freshly made cheese curds, reheated to separate out the remaining curds (hence the name ricotta, or "recooked"), but it is perfectly fine (and more productive) to make it from whole milk instead.
“It's such a fantastically versatile end product as well: You can spread it on crostini and pair with savory or sweet toppings for fantastically simple, yet elegant antipasti or finger foods for a party, use it directly as a very simple pasta sauce, thinned with a little bit of the pasta cooking water and seasoned liberally with freshly ground black pepper, or in stuffed pasta recipes...
“(For a lighter version, you can just use 4 cups of whole milk instead of milk and cream. I would not recommend, however, using skim or nonfat milk, or the results can be quite bland and grainy.)” Prep Time: 10 minutes; Strain Time: 3 hours; Total Time: 3 hours, 10 minutes; Yield: about 1 1/2 to 2 cups of ricotta
Ingredients:
3 cups whole milk
1 cup of heavy cream
1/2 teaspoon kosher salt or sea salt
3 tablespoons lemon juice or white vinegar (I much prefer lemon juice for the flavor, but vinegar can be used as well, as long as it is a neutral, white vinegar.)
3 large squares cheesecloth
Preparation:
Prepare either a fine-holed colander or a fine-mesh strainer by lining it with the layers of cheesecloth and placing it in a larger bowl. Set aside.
In a medium, heavy-bottomed saucepan, heat the milk, cream and salt over medium heat just until it reaches 190 degrees Fahrenheit (prepare your lemon juice or vinegar while the milk heats), stirring occasionally to prevent sticking or burning. Remove the pot from the heat immediately and quickly pour in the acid (lemon juice or vinegar) and give the mixture a couple of quick stirs with a wooden spoon to incorporate the acid well. Curds will start to form immediately. Let the mixture sit for about 5 minutes, undisturbed, then pour it into the prepared colander or strainer, through the cheesecloth.
Now let it sit and strain, undisturbed, for anywhere from half an hour (for a wetter, thinner consistency) to 3 or 4 hours (for thicker, creamier, dryer ricotta). It depends on your preference and how you intend to use it, and you can check it periodically to determine whether it has reached your desired consistency or not. If it's going to be a several-hour-long sit, you can transfer the entire straining setup to the refrigerator to finish straining there.
BROKEN LASAGNA WITH ZUCCHINI-TOMATO SAUCE
This comes from the Food Network Magazine. The email sates, “The best parts of lasagna, like fresh tomato sauce and Parmesan cheese, combine in this quick-fix dinner, but not a casserole dish.” To view this online, click here.
Ingredients
Kosher salt
2 large zucchini (about 1 3/4 pounds), coarsely grated
12 ounces lasagna noodles (not no-boil), broken into bite-size pieces
3 tablespoons unsalted butter
2 cups cherry tomatoes (1 cup whole, 1 cup halved)
1/2 teaspoon finely grated lemon zest
Freshly ground pepper
1/2 cup grated parmesan cheese, plus more for topping
1 small bunch chives, cut into 1-inch pieces
Directions
Bring a large pot of salted water to a boil. Meanwhile, toss the zucchini with 1/2 teaspoon salt in a colander set over a large bowl. Let stand 10 minutes, then gently squeeze out the excess moisture.
Add the pasta to the boiling water and stir vigorously to prevent it from sticking. Cook until al dente, about 12 minutes. Reserve 1/2 cup of the cooking water, then drain the pasta.
Meanwhile, heat the butter in a large skillet over medium-high heat. Add the cherry tomatoes and cook until blistered and slightly softened, about 4 minutes. Stir in the zucchini and lemon zest and cook, lightly crushing the tomatoes with a wooden spoon, until the zucchini is crisp-tender, about 4 minutes. Season with salt and pepper.
Transfer the zucchini-tomato mixture to a large bowl. Add the pasta and cheese and toss. Stir in half of the chives and about 1/4 cup of the reserved cooking water, adding more to loosen, if needed. Season with salt and pepper. Divide among bowls and top with more cheese and the remaining chives.
Per serving: Calories 478; Fat 13 g (Saturated 8 g); Cholesterol 36 mg; Sodium 407 mg; Carbohydrate 73 g; Fiber 6 g; Protein 17 g
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